Strength training can benefit everyone, and is safe for most people. Women who are limited physically may need to make some adjustments to their weight training routines, but there are numerous and significant health benefits for older women who participate in regular strength training. Get clearance from your doctor prior to starting any exercise program.
Significance for Older Women
As people get older, they naturally lose bone density and lean muscle mass. After women go through menopause, hormonal changes cause them to lose bone density at a significantly faster rate, increasing their risk of osteoporosis. Participating in regular strength training limits this decline and, in some circumstances, can increase strength and bone density.
Additional Benefits
Regular weight training will increase your lean muscle mass, and thus improve physical function. An increase in strength will also improve your balance, decreasing the risk of falling. Strength training can also reduce the symptoms of chronic diseases, such as arthritis. An increase in physical function capability and a decrease in chronic pain will improve an older woman's mood.
Training
The American College of Sports Medicine recommends participation in strength training two to three days per week, with eight to 10 exercises being done for 10 to 15 repetitions each. Depending on your beginning strength levels, some exercises may need to be done using your body weight only. For example, instead of squats with a barbell or dumbbell, some women may strengthen their legs adequately by sitting in a chair and standing back up, without any additional resistance required. You can get a full-body strength training workout by completing chest presses, shoulder presses, lat pull-downs, biceps curls, triceps extensions, leg presses or squats, hamstring curls, calf raises and abdominal crunches.
Special Considerations
If an older woman's current physical ability is limited, it may be better to begin with strength training on machines, until her strength improves. Then, begin to incorporate exercises with free weights. Free weights require surrounding stabilizing muscles to contract to maintain coordination, so these exercises are more beneficial for transferring strength improvements to daily life. If there are balance issues once you've moved on to free weights, do upper body exercises while seated.
Ideally, older women should incorporate back squats, which requires putting a barbell on the back of the shoulders as you complete repetitions of squats. Most bone loss occurs in the hips, and back squats put stress on the hip bones, thus stimulating increases in bone density.
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