As you age, your metabolism slows down, lean body mass decreases and fat mass increases. Women over 40 are also dealing with hormonal changes and an increased risk of osteoporosis. Strength training can address many issues associated with aging and may be the key to a healthier you over 40.
Benefits
Strength training may be the answer to many age-related problems of older women. Muscle mass begins declining in your twenties, but after 40 you begin losing significantly more. Strength training with free weights, weight machines or even your own body weight can slow and reverse this loss, according to a 2003 news release of the American College of Sports Medicine (ACSM). Other benefits include stronger muscles, stronger bones, weight control, reduced risk of injury, increased stamina and reduced aches and pains, according to the Mayo Clinic's website. Making strength training a regular part of your lifestyle could improve your quality of life.
A Cheaper Alternative
Strength training is a great alternative to costly medicines and medical bills. Osteoporosis, arthritis, back pain and other chronic problems for women over 40 may require daily medication, which could get very expensive. If an injury were to occur as a result of these conditions, the medical treatment costs could be unmanageable. Strength training, by contrast, comes with minimal to no costs. Adding strength training to your lifestyle can prevent and alleviate many chronic conditions and result in significant cost savings.
Osteoporosis
Osteoporosis is a huge concern for women over 40 and is largely preventable with strength training exercises, according to ACSM. A study published in "Medicine & Science in Sports & Exercise" in January 2003 shows that strength training significantly increases bone mineral density. Most weight-bearing exercises, such as lifting weights and walking, are useful in combating osteoporosis. However, increased weight lifted over the course of a year correlates with an increase in bone mineral density, suggesting weight lifting may be more beneficial than walking. Osteoporosis puts older women at a greater risk for fractures, but increasing bone mineral density through strength training can reverse osteoporosis and prevent serious injury.
Injury Prevention
Women over 40 are at greater risk for injury, due to decreased muscle mass, development of osteoporosis, reduced balance and decreased strength. A simple step off a curb could result in a fall with a broken bone, but with strength training your muscles will be stronger to help stabilize you during loss of balance, and if you were to fall your bones would be stronger and less likely to break. More muscle mass will also help to protect your joints, according to the Mayo Clinic's information.
Before You Start
Before starting your new strength training program, visit your physician to be sure it is safe to start lifting weights. You may also want to get a bone scan so that you can compare your bone mineral density before training to the density a year later. Once cleared for exercise, start slowly. Get creative so that you do not get bored and quit. Try using free weights one day and your body weight another day. Stay consistent with your routines and progress your intensity so that you will continuously get stronger.
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