WHY WOMEN OVER 40 SHOULD START STRENGTH TRAINING ... NOW!
New research has reinforced the critical role of strength training for women over 40, revealing its powerful impact on bone health and longevity.
A Harvard University study found that resistance training can slow bone loss and even build new bone, counteracting age-related declines in bone mass.
Meanwhile, research published in The American College of Cardiology Journal found that women who lift weights two to three times per week reduce their risk of death from heart disease by 30%.
Fitness expert Nikki Ellis, pictured, who specialises in training women over 40, says these findings add to a growing body of evidence showing the long-term benefits of strength training.
“If you want to age well, strength training is key,” she says. “Ideally, women should start lifting in their teens, build muscle early, and maintain it over time. But the good news is, it’s never too late to start.
“As we get older, staying strong isn’t just about looking good—it’s about feeling good and living longer,” Ellis adds. “Strength training is one of the best things you can do for your body. It will make you feel and look better, and who doesn’t want that?”
Key Benefits of Strength Training After 40
Preservation of Muscle Mass and Prevention of Sarcopenia: Ageing is associated with sarcopenia, the gradual loss of muscle mass and strength. Regular strength training can slow and, in many cases, reverse these changes, helping to maintain muscle function and mobility.
Bone Density Enhancement: Strength training slows bone loss and can even build bone, reducing the risk of osteoporosis and fractures.
Improved Cardiovascular Health: Regular strength training lowers the risk of heart disease, stroke, and certain cancers, contributing to overall longevity.
Enhanced Mental Well-being: Beyond physical benefits, strength training has been linked to improved mood and reduced symptoms of anxiety and depression, offering a holistic approach to health during midlife transitions.
Guidelines for Getting Started
For those new to strength training, Nikki says to consider the following:
Start Slowly: Begin with bodyweight exercises such as squats, lunges, and push-ups. As your body adapts, gradually incorporate weights to continue building strength.
Seek Professional Guidance: Consulting with a trainer experienced in working with midlife women can ensure proper technique and provide a personalized program tailored to your needs.
Consistency is Key: Aim for two to three weekly strength training sessions. Regularity will yield the best results and help integrate exercise into your routine.
