If you're a 40-year-old woman seeking lean muscle and a sleek physique, then strength training is for you. If you skipped strength training in your 20s and 30s in favor of cardio-only exercise routines, the age of 40 is not too late to start. Learn how strength training can improve your fitness, enhance your life, and improve your health and quality of life.
Weight Management
If you are a 40-year-old woman, strength training can be an effective way for you to manage your weight. Estrogen levels begin to drop after a woman turns 40. This results in raised insulin levels and decreased thyroid levels, leaving you feeling hungrier. If you aren't actively exercising and burning enough calories, this can lead to weight gain. Strength training combats extra weight gain by sculpting lean muscle. Lean muscle enables the body to burn calories even while the body is in a state of rest. For this reason it's beneficial to incorporate strength training into your fitness regimen.
Lean Muscle Gains and Increased Strength
If a fear of bulking up was your sole reason for avoiding strength training prior to turning 40, let go of your fears. Strength training helps sculpt lean muscle definition, giving you a sleeker appearance. Don't worry about bulking up like a man, since woman have up to 30 percent less of the hormones responsible for muscle bulk in men. The lean, toned look you gain from strength training also helps give you a more youthful appearance.
In addition to muscle definition, your strength levels will increase, allowing you to lift, move and carry heavy objects with better ease. This reduces your risk of injury.
Reduced Risk of Osteoporosis
Adding strength training to your exercise regimen in your early 40s can help reduce the onset of osteoporosis in your later years. Strength training increases bone density and lessens the likelihood of bone fractures and other injuries. It can be advantageous for helping slow down the effects of aging later on down the road.
Improved State of Mind
Many 40-year-old women lead hectic lives. Between motherhood and stressful careers, it can be hard to find solace and calm. Engaging in strength training allows for a better night's rest, thus resulting in more productive days. This leads to an improved state of being overall. If you are a 40-year-old woman bogged down by the stresses of day-to-day living, use strength training not only for improving your fitness, but also as your own personal escape; use it as a means to focus on yourself.
References
- Bodybuilding.com; 10 Reasons Why Women Should Do Resistance Training; Joe Franco
- Bodybuilding.com: The Benefits of Strength Training
- Shapefit; Fitness Over 40: 10 Tips to Get in Shape & Stay Fit as You Get Older; Dr. Richard A. DiCenso
- Centers for Disease Control and Prevention; Growing Stronger: Strength Training for Older Adults; February 2011
- Calgary Corporate Fitness: 40+ Women: Slow Metabolism Effect; October 2010
- Workouts for Women: Fit After 40
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