5 benefits of strength training for 40+ females
As women enter their 40s, physical and hormonal changes begin to reshape their health landscape. Strength training, a powerful tool for maintaining and improving overall wellness, often gets overlooked. In this article, we’ll delve into the top reasons why women in their 40s should prioritise strength training to stay strong, healthy, and confident.
1. Counteracting muscle loss (sarcopenia)
By the age of 40, women can start losing 3-5% of muscle mass per decade due to sarcopenia, the natural decline in muscle tissue with age. Strength training combats this process by stimulating muscle growth and preserving lean mass, which is vital for maintaining functional strength and mobility as the years go by.
How Strength Training Helps:
- Builds and maintains muscle mass.
- Supports daily activities like lifting, bending, and carrying.
- Prevents frailty and reduces the risk of falls later in life.
2. Boosting metabolism
A common concern for women in their 40s is weight gain, often linked to hormonal changes and a slowing metabolism. Strength training increases muscle mass, which in turn raises resting metabolic rate (RMR)—the number of calories your body burns at rest.
Benefits of a Revved-Up Metabolism:
- Makes it easier to maintain a healthy weight.
- Improves energy levels throughout the day.
- Reduces the risk of metabolic disorders like diabetes.
3. Improves bone health
After 40, women’s bone density begins to decline, increasing the risk of osteoporosis and fractures. Strength training is a weight-bearing activity, which is essential for stimulating bone growth and maintaining bone density.
Bone Benefits:
- Protects against osteoporosis.
- Strengthens bones to withstand everyday impacts.
- Reduces the risk of debilitating fractures.
4. Hormonal balance and mood
The perimenopausal phase, which often starts in the 40s, brings hormonal fluctuations that can affect mood, energy, and sleep. Strength training boosts endorphins (the “feel-good” hormones) and helps regulate cortisol levels, countering stress and anxiety.
How It Supports Mental Well-Being:
- Improves mood and reduces depression.
- Enhances sleep quality.
- Provides a sense of accomplishment and empowerment.
5. Preventing chronic diseases
Strength training plays a vital role in reducing the risk of chronic illnesses that become more common with age.
Key Benefits Include:
- Improves insulin sensitivity, lowering diabetes risk.
- Supports cardiovascular health by reducing blood pressure and cholesterol levels.
- Reduces inflammation, which contributes to conditions like arthritis.
Bonus! 6. Empowers women to take up space
Strength training isn’t just about physical health; it builds mental resilience and self-confidence. As women master new lifts, increase weights, and see tangible results, they gain a sense of empowerment that spills over into other areas of life.
Plus, when combined with specific pelvic floor muscle training can help reduce leaking and prolapse symptoms. These symptoms become more common around perimenopause due to fluctuating levels of estrogen.
Join THRIVE 4.0 – a strength and power programme for women in their 40’s who want to build strength and confidence.