Fitter and Stronger After 40: Lift to Revitalize Your Life
Friends, I have a treat for you today . . . one of my all-time favs (and one of my clients’ too) is guesting here! Dr. Stephanie Weiner is a Doctor of Physical Therapy and the founder of Strength Through Movement, where she delivers virtual strength training and physical therapy for every body. I've had the pleasure of working with Steph as a patient and professionally in a coaching capacity. Her expertise, compassion, and commitment to staying at the forefront of her field make her an exceptional healthcare provider and an invaluable resource. Make sure you read to the end because Steph and I have an exciting announcement and a free download for you!
Strength Training: Building a Stronger, Healthier You
Dr. Stephanie Weiner, PT, DPT
Strength training, often synonymous with weight training or resistance training, is an integral component of a balanced fitness regimen. You needn’t be an athlete to participate in this cure-all activity, on the contrary anyone who engages in resistance training will reap major rewards. This blog will explore the definition of strength training, its importance, and its specific implications for women.
What is Strength Training?
Strength training involves exercises that increase muscle strength, size, and endurance. It requires the muscles to contract against any type of external force. These forces can come from weights, resistance bands, body weight, or springs. Common strength training exercises include squats, deadlifts, bench presses, push-ups, and pull-ups.
Why is Strength Training Important?
Physical Health Benefits
1. Increased Muscle Mass: As we age, muscle mass naturally decreases. Strength training can help counteract this loss, maintaining or GROWING muscle mass and strength. This is particularly important as maintaining muscle mass is a predictor of individual fall risk.
2. Bone Density Improvement: Weight-bearing exercises stimulate bone growth and increase bone density, reducing the risk of osteoporosis and fractures. Our bones respond to the forces we put on them, more force = more resilient bones.
3. Enhanced Metabolism: Muscle tissue is metabolically expensive, meaning the body uses more energy at rest. Increasing muscle mass through strength training can boost your metabolic rate, aiding in weight management.
4. Better Joint Function: Strengthening the muscles around joints provides better support and reduces the risk of injuries. This is particularly beneficial for individuals with arthritis or joint pain.
5. Improved Balance: A strong muscular system supports better balance, reducing the risk of falls and enhancing overall movement efficiency. Falls as we age are a predictive factor for mortality.
Strength Training for Women
Despite the myriad benefits, many women still shy away from strength training due to myths and misconceptions. It's crucial to dispel these myths and highlight the specific benefits strength training offers women.
Dispelling Myths
1. "Strength Training Makes Women Bulky": One of the most common myths is that lifting weights will make women overly muscular. In reality, women typically do not have the same levels of testosterone as men, which means they gain muscle mass differently. Say it with me folks, “Strength training will make women strong, capable, and resilient.”
2. "Strength Training is Only for Athletes": Strength training is beneficial for everyone, regardless of athletic ability. It enhances everyday functional fitness, making daily tasks easier and reducing the risk of injury.
Unique Benefits for Women
Recently a study in the Journal of the American College of Cardiology found that women in particular reaped major lifetime rewards for strength training 2-3 times per week. The women who participated in regular strength training reduced their cardiac mortality by 30%. If you’ve been hitting the aerobic equipment only for your cardiovascular health, this is your sign to ADD resistance training.
Resources:
American College of Sports Medicine. "ACSM’s Guidelines for Exercise Testing and Prescription." American College of Sports Medicine, 2018.
Ji, H, Gulati, M, Huang, T. et al. Sex Differences in Association of Physical Activity With All-Cause and Cardiovascular Mortality. J Am Coll Cardiol. 2024 Feb, 83 (8) 783–793. https://doi.org/10.1016/j.jacc.2023.12.019
Srikanthan, P. and Karlamangla, A.S. (2014) ‘Muscle mass index as a predictor of longevity in older adults’, The American Journal of Medicine, 127(6), pp. 547–553. doi:10.1016/j.amjmed.2014.02.007.
"Women and Strength Training: Dispelling the Myths." National Academy of Sports Medicine, 2020.
You still here? We have an announcement!
Ok, so hopefully Steph’s impressed upon you that strength training is a powerful anti-aging tool for women, but are you doing the right type of training to truly optimize your healthspan? If you're tired of spinning your wheels with ineffective workouts, I invite you to join the waitlist for our new program "New Tricks," which will kick off on September 23, 2024.
That’s right! Steph and I are going to be coaching together again, and we’ve designed this program specifically for women over 40. New Tricks combines evidence-based strength training with cardiovascular conditioning and a longevity-focused nutrition plan. We’ll help you master the specific exercises and strategies proven to build muscle, boost strength, improve aerobic capacity, and manage body composition during midlife and beyond.
No more aimless workouts or fad diets. With New Tricks, you'll gain energy, confidence, and a zest for life as you build a strong, capable, age-defying body. This is your opportunity to trade limitations for empowerment and unlock your body's amazing anti-aging potential.
Spots are limited, so sign up for the New Tricks waitlist today and enjoy lotsa fun freebies, valuable discounts, and first access when enrollment opens! This innovative program will transform how you move, eat, and live after 40.
