Importance of Strength Training for women

Strength training for pre-menopausal women is advised frequently. But it remains equally important and beneficial for women aged 50 and above. In fact, it is never too late to begin strength training. Strength training helps preserve muscle mass, builds stronger bones, and keeps lifestyle diseases at bay. Research has proven that women who engage in strength training are healthier and more independent in old age compared to those who do not exercise.

Understanding Age Related Decline in Health

As women age, they experience hormonal shifts, decreased bone density, and muscle loss making them susceptible to health risks. Strength training is crucial for maintaining and improving muscle health as one ages. Muscle mass naturally declines with age, as much as 10% in every decade. This can lead to a loss of strength, balance and functional limitations. A regular practice of strength training can help counteract age-related muscle loss and provide several benefits, including increased strength, improved mobility, enhanced bone density, and better overall physical function.

Getting Started Safely

The safest way to begin exercise when you are 50 or older is to first check with your doctor or a medical advisor to ensure that you are ready for a committed weight-lifting practice. It is also safe to start with bodyweight-based exercises. Yoga can be a good starting point if you have been inactive for a long time. You can also begin strength training under the guidance of a trainer who can introduce simple exercises such as lunges, squats, calf raises, leg lifts, and bridges. After a few weeks or months, you can progress to using light weights.

Overcoming Motivation Challenges

Often, it is not the workout itself that discourages women, but the motivation to join a class, given the multiple roles women juggle, such as childcare, household chores, and office work. However, the 50s can be a time when kids have reached adolescence or teenage years, providing a certain amount of time and space to focus on self-care. It is always beneficial to join a class where one can connect with the trainer and meet other women in similar situations. Joining an online community of women fitness enthusiasts can also be a great source of motivation.

Nutrition and Recovery

It is important to assess ones nutrition as one begins a new workout routine. Including a variety of protein sources in one’s diet and monitoring one’s water intake is advised. Additionally, it is essential to incorporate rest days into ones routine to support muscle growth and recovery.

Addressing Mobility Issues

Usually, the limitation in strength training is not about lifting weights but about mobility issues. Often, the range of motion in older women is limited, which can prevent them from building strength beyond a certain point. For example, you might be able to carry weight in a half-squat position but not be able to sit in a deep squat. Combining a practice like yoga with strength training helps build mobility and mindfulness about ones own body. The awareness gained from yoga flows naturally into strength practice and vice versa.

Joining a Community

At Eka, we have a community of women ranging from 25 to 65 years old, and we all love to practice yoga and strength training together. Do try us out and experience the benefits of a supportive fitness community. You can just drop in for a trial class by registering with our class platform.