Embrace Strength Training After 40: Unleashing Fitness Benefits for Women

This is the 3rd of 4 posts this month related to approaching fitness without burning yourself out. In last week’s post, I talked about how taking a different approach to fitness during perimenopause may lead to better results. This week’s post discusses the virtues of resistance training for women over 40.

Ladies, let's talk about aging gracefully and powerfully. As we hit our 40s, our bodies start throwing us some curveballs—muscle mass dwindles, hormones fluctuate, and bone density takes a hit. Many women still swear by cardio because it’s the quickest way to fit into that outfit on Saturday night, but it's time to shift gears and embrace the iron. While lots of disagreements take place around overall health solutions for women over 40, medical doctors are all in agreement: strength training is the game-changer for fitness in midlife. Let’s get into why.

Cardio: The Good, the Bad, and the Misunderstood

Cardio workouts like running, cycling, and aerobics are great for your heart and can torch calories. But, for women over 40, these benefits come with some drawbacks. Relying solely on cardio can actually accelerate muscle loss and doesn't do much for your bone density, both of which are critical as we age. Plus, too much cardio can spike your cortisol levels, exacerbating the natural decline in estrogen and leading to increased fat gain and fatigue. Spiked cortisol at the wrong time of day will negatively impact your sleep, potentially contributing to emotional burnout.

Hormonal Balance and Mental Health

Strength training isn't just about the physical—it works wonders for your hormonal and mental health too. Dr. Stacy Sims, author of “Next Level: Your Guide to Kicking Ass, Feeling Great, and Crushing Goals Through Menopause and Beyond”, notes that resistance exercises help regulate cortisol and improve insulin sensitivity, which is key in managing metabolic health. They also boost testosterone levels, which, yes, women need too, helping to maintain muscle mass and vitality.

Dr. Jen Gunter, author of “The Menopause Manifesto”, dives deeper, explaining how strength training can alleviate the rollercoaster of hormonal fluctuations during perimenopause. Regular resistance exercises can stabilize cortisol levels and increase endorphin production, which are natural mood enhancers. This not only lifts your spirits but also helps manage the anxiety and depression that can accompany hormonal changes and prevent emotional burnout.

“If you are looking to achieve sustainable weight loss, managing your hormones is where your focus needs to be. That happens through developing good habits, which is where Go Long can help.”

Muscle Mass: Your Metabolic Ally

Muscle mass isn’t just for those looking to get ripped—it's your best friend for a healthy metabolism. As estrogen levels drop, women tend to lose muscle mass. Dr. Peter Attia, author of “Outlive”, highlights that maintaining and building muscle mass is crucial as it helps in preserving strength and enhancing overall metabolic health. He stresses how muscle mass plays a significant role in longevity and quality of life, making strength training an essential component of fitness after 40​. More muscle means a higher resting metabolic rate, which is crucial for weight management, especially as we age. It’s also never too late to start strength training.

Bone Health: Stronger is Better

Bone health is a major concern for women over 40, with osteoporosis lurking in the shadows. Weight-bearing exercises like lifting weights are your best defense. The mechanical stress from strength training stimulates bone formation, enhancing bone density and reducing the risk of fractures. Dr. Gunter also backs this up, stressing the importance of weight-bearing exercises for robust skeletal health.

Functional Fitness: Living Your Best Life

Let’s talk ‘functional fitness’—being strong enough to handle daily tasks without strain. Now certain movements like CrossFit have co-opted this term, but let’s leave them out of this.

This is where strength training truly shines. It improves muscle strength, coordination, and balance, which are essential for maintaining independence and a high quality of life. Dr. Gunter points out that these benefits are crucial for performing everyday activities effortlessly, from carrying groceries to playing with grandchildren.

Cardio can help with endurance, but it doesn’t build the strength needed for these tasks. Strength training, on the other hand, ensures that you stay capable and confident in your day-to-day life.

Getting Started with Strength Training

If you’re new to strength training, start slow and focus on proper form to avoid injuries. Dr. Gunter suggests beginning with exercises that target all major muscle groups—think squats, deadlifts, push-ups, and rows. And if you can, work with a coach to get personalized guidance. The goal is to build a balanced and effective workout routine that you can stick with. Go Long can help you find the right coach that will keep you safe and motivated.

The Bottom Line

While cardio has its place, strength training offers unparalleled benefits for women over 40. From preserving muscle mass and bone density to enhancing functional fitness and hormonal balance, the advantages are extensive and impactful. It’s time to embrace the weights and transform your health, strength, and overall quality of life.

Strength training doesn’t need to be intimidating. You may not love it, but you’ll learn not to dread it once you see what you’ll be able to do now and in the years to come. By prioritizing strength training, you can combat the physical changes that come with aging and prevent emotional burnout, ensuring a vibrant, healthy, and strong future.

Ready to try something different?

As always, please check with your medical team before starting a new fitness program.