08/10/2024
Lifting weights is critical for women over 35!
Here’s why:
Gain/maintain muscle mass:
After 30, sedentary women lose 3-8% of their muscle mass each decade, which leads to decreased physical function and a higher risk of falls & injuries.
Lifting weights can help preserve (or even gain) muscle mass.
Gain/maintain bone density:
Around 44, women lose an average of .4% of their bone mineral density/year, and 40% of women have an osteoporotic fracture post-menopause. Lifting weights helps maintain bone density & reduce the risk of osteoporosis.
Improve physical function:
Lifting weights can help improve physical function in daily activities, reduce the risk of falls & injuries, & improve confidence & self-efficacy.
Mitigate weight gain:
As we age, we tend to move less and lose muscle mass. Less movement + less muscle + same nutrition = weight gain, particularly visceral fat which can increase disease risk. Lifting weights & gaining muscle can help mitigate this.
Improve quality of life:
Strength training has been shown to reduce risk & severity of lower back, neck, & shoulder pain, improve hot flushes & night sweats, improve quality of sleep, & improve mental health & well-being.
Not lifting weights yet? You should be!
Have a gym membership, but not using it? I can help!
Shoot me a DM or comment ‘STRONGMOM’ below and let’s start the conversation 💪🏼
