Women over 40 experience:
hormonal changes, inability to lose weight as fast as they used to, decreased bone density, joint, and muscle aches.
Strength training helps with:
Joint Health. It strengthens connective tissue and enhances cartilage integrity, joint lubrication, and increases the range of motion making it easier to perform everyday tasks.
The common misconception of strength training is that it will bulk you up like a professional body builder. I’m here to tell you it will not! In order to bulk up like the pros, you would need to do some aggressive training almost daily, lift heavy, and increase consumption of whey protein among other foods and supplements to get that kind of body mass. A regular strength training routine with low weights will increase your endurance, burn fat, and tone those muscles!
So don’t be afraid and pick up some dumbells and move your body!
Slowly increasing the weight and number of repetitions over time will help with maintaining muscle mass, endurance, and increase strength.
Center for Disease Control and Prevention. (2015). Physical activity and health:
The benefits of physical activity. Web. Retrieved
Cooney, J. K., Law, R.-J., Matschke, V., Lemmey, A. B., Moore, J. P., Ahmad, Y.,
Thom, J. M. (2011). Benefits of Exercise in Rheumatoid Arthritis. Journal
of Aging Research, 2011, 681640. http://doi.org/10.4061/2011/681640
Eschbach, C. (2012). Exercise recommendation for menopause-aged women.
American College of Sports Medicine.