Why Strength Training Exercises Matter for Women Over 50
Strength training is often misunderstood, yet for women over 50, it can be a game changer in both health and daily life. “Strength training is the gift that keeps on giving,” says Judy Arazoza, CPT, a personal trainer in New York City specializing in this demographic. It’s not just about lifting weights; it’s about enhancing your physical capacity to live life fully.
One of the standout benefits of strength training is its unique ability to burn calories not just during the workout but well after. As Arazoza points out, strength training requires a significant energy expenditure during the workout and continues to consume calories as your body recovers. This phenomenon, known as the “afterburn effect,” can be particularly beneficial for women striving to maintain, or even lose, weight after 50.
In addition to burning calories, strength training helps build lean muscle mass, which is essential as we age. According to Natalie Wieneroider, CPT, a personal trainer in Melbourne, Australia, muscle is a calorie-hungry tissue that boosts your metabolism even when you’re at rest. So, the more muscle you have, the greater your overall calorie burn becomes. This metabolic advantage is especially useful for women over 50, who may find it more challenging to stay lean due to hormonal changes and decreased activity levels associated with aging.
Scientific research supports these claims. A systematic review and meta-analysis of 54 studies found that healthy adults who engaged in weightlifting for at least four weeks significantly reduced their body fat percentage by an average of 1.46% as compared to non-exercising peers. This kind of data is empowering; it shows that even a moderate commitment to strength training can yield measurable benefits.
But before you get intimidated by the idea of lifting weights or using machinery at the gym, it’s essential to know that you don’t need to wait until you turn 50 to start strength training. In fact, earlier is often better. Incorporating strength moves into your routine, regardless of age, can set the foundation for a healthier lifestyle and mitigate many of the physical challenges that accompany aging.
To help you embark on your strength training journey, Stephanie Carter Kelley, PhD, a board-certified orthopedic physical therapist and yoga instructor, has outlined several effective exercises suitable for women over 50. Whether you choose to do these at home or in a fitness class, the important thing is to get started. Here are seven strength exercises to consider:
1. **Bodyweight Squats**: Great for developing leg strength and mobility, which are essential for daily activities.
2. **Push-Ups**: These can be modified to suit your fitness level and are effective for toning the chest and arms.
3. **Dumbbell Rows**: Perfect for strengthening the upper back, which is crucial for good posture.
4. **Deadlifts**: Using proper form, this exercise strengthens the entire posterior chain, which includes the back, glutes, and hamstrings.
5. **Lunges**: These help improve balance and coordination while strengthening the lower body.
6. **Planks**: An excellent core-strengthening exercise that promotes stability and helps prevent injuries.
7. **Glute Bridges**: These target the glutes and lower back while also improving core strength.
It’s important to remember that these are just a few examples, and there are many variations of each exercise that can cater to different fitness levels. Always consult with a fitness professional if you’re new to exercise or unsure about the correct technique. With the right guidance, you can enjoy strength training safely and effectively.
Incorporating strength training into your lifestyle brings not only physical advantages but mental benefits as well. Women often report feeling more empowered, confident, and capable of tackling challenges both inside and outside the gym. So, why not embrace the journey of strength training? It’s never too late to start reaping its numerous benefits.