In short – yes. Strength training is vital as we age, especially for us ladies.  Read on to find out why. 

 

For women, maintaining strength as we age is key to overall health and happiness. For instance, as a Cochrane review of 121 previous studies shows,  resistance  training not only improves muscle strength, it improves their ability to perform tasks ranging from walking and climbing steps to bathing and preparing meals.  Our day to day life becomes easier!  It also reduces pain in people with osteoarthritis, according to the review and an help with the management of autoimmune disorders if used at the right intensity and progression. Even though peak bone mass occurs in our 30s, performing weight-bearing exercise in our older years can help preserve existing bone mass. (Check out our blog on strength training and bone density) 

 

As my mother says ‘aging is miserable; getting old isn’t fun’  It can be a hard pill to swallow, we all want our bodies to go  forever and continue functioning like we are in our 20’s. But, unfortunately that’s not how it works.  

 

As we age the following happens as we age as women, we have declines in; 

 

Physical fitness

Muscle mass

Balance

Flexibility

Gait speed – the distance and speed of our walking strides. Think of an elderly person walking, they are often hunched forward and ‘shuffle their feet’ instead of walking upright. 

Endurance
Metabolic rate – the rate in which we use food for energy

Continence – yes pelvic floor muscles are also worked during strength training  

 

We also experience increases body weight and fat deposition. 

 

And amongst all of that we have probably given birth to 1 or 2 children! 

 

When we hot menopause and hormones get involved , things get even harder.  Things are not straight forward for us girls! 

 

Women who have maintained an active lifestyle throughout their 30s, 40s, and 50s may not experience the above problems. Or, if they do, they often experience them to a lesser effect than do other women who were less active in their younger years. In other words its VITAL to keep moving! Women who have maintained an active lifestyle throughout the years may have been able to preserve muscle mass and keep body weight and composition within a healthy range while maintaining endurance to participate in activities they enjoy.

“Older adults are not fragile; fragility occurs when we stop challenging our bodies to move well and move strong with appropriate training programs.”

 

So when can I start strength training?  Whether you are 40, 50,60,70,or 80 strength training can be adapted to suit you. You can perform resistance training using 

 

Your bodyweight only 

Light resistance bands

Light dumbbells

Exercise machines 

 

… and yes big heavy barbells – but we don’t start here. Strength training isn’t just about getting in the gym. 

 

Lots can be done at home from your lounge. My oldest client is 85, we do all of exercise regimes at home using body weight movements and light resistance bands.  We have to take slightly longer breaks between exercises and sometimes do all of our work sitting down if her arthritis is causing her jip. All movements are adaptable.

 

A perfect routine for a woman in her 50’s is a combination of strength training, yoga and walking (pole walking is great!)

 

So what are you waiting for! If you are feeling anxious and want to talk things through some more we offer all clients a free consultation. It’s a great way to answer any worries or concerns and have a chat through any worries you may have. And better yet, who doesn’t love a good coffee and a natter!