Benefits of Strength Training
Regular physical activity in general has been shown to lower your risk for cardiovascular disease, reduce blood pressure and help prevent Type 2 diabetes. It can also help you sleep better, improve symptoms of depression and increase your risk of surviving breast cancer. In fact, a recent study suggests that women who met certain physical activity guidelines dramatically reduced the chances breast cancer would come back and improved their odds of surviving the disease.
Strength training for women, in particular, helps protect your health over time because it increases bone density and muscle mass, both of which can help prevent injury later in life when you are at risk of developing osteoporosis. It can also promote weight loss because muscle burns more calories than fat tissue does.
Dive into the best strength training practices and how to go about a training program during different stages of your life.
In Your 20s
Your 20s is one of the best times for building muscle. Your body is more resilient and better able to respond to strength training since your muscles have more muscle fibers, the cells that make up your muscles. Strength training is not just for athletes or bodybuilders. You can benefit from resistance exercise even if your goal is general fitness rather than bulk.
If you’re in your 20s and you don’t exercise, now is a great time to start. A foundation of fitness in your early adult years will help you in the long run. To get started, try lifting weights at the gym or at home if you want to invest in equipment. You can also try resistance bands or exercises with your body weight, such as pushups, sit-ups and squats.
If you aren’t sure how to design your own strength training program, consider hiring a certified personal trainer or going to fitness classes at your gym. There are also free fitness classes online.
Before you begin any exercise routine, be sure to talk to your primary care provider about what’s safe for you. They may also have ideas of the best exercises you can do.
When You’re in Your 30s
Your body starts to lose muscle mass and you stop building bone mass sometime in your late 20s, according to the National Institute on Aging. If you haven’t kept up with strength training, it’s ok! Starting now with weight-bearing exercise can help you keep as much bone as possible.
Weight-bearing exercises include things like climbing stairs, playing tennis and hiking. Lifting weights and bodyweight exercises are always great ways to build bone strength.
Beyond Your 30s
After your 30s, your body doesn’t do as good a job of building muscle or bone as it once did, putting you at a greater risk of osteoporosis and injuries from falls. Your body may be less efficient than before, and that means exercise routines are now even more important. Regular strength training as you age can help you maintain your independence.
Strength training for older adults can also provide other benefits, including:
- Helping prevent injuries from falling or breaking bones
- Helping prevent weight gain as your metabolism slows
- Improving your quality of life
- Preventing or delaying health conditions, such as heart disease and cancers
- Reducing anxiety and depression
- Reducing joint swelling and symptoms of arthritis
As you age, you can still lift weights at the gym if you’d like but you don’t have to have to focus on the use of weights or machines. Instead, you can try regular, moderate-intensity gardening that involves digging, squatting and shoveling or certain forms of yoga and tai chi. Additionally, regular walking, hiking and Zumba are good options. Pick something you enjoy!
Physical Activity Recommendations
The Centers for Disease Control and Prevention (CDC) recommends strength training at least two days a week that addresses all the major muscle groups, which include the legs, hips, back, abs, chest, shoulders and arms.
For maximum heart health, make sure you also include aerobic exercise, such as brisk walking, cycling or swimming. The CDC recommendations for aerobic exercise are 150 minutes of moderate-intensity activity per week, 75 minutes of vigorous-intensity activity per week, or a combination of both.
More to Read
- Your Top Priority During Perimenopause? Your Health
- Diet and Exercise: Beyond Eat Less, Move More
- It’s Time to Get Moving: How to Exercise for Heart Health
- Prioritizing Women’s Health
Medically reviewed by Kelly Huestis, MPT, WCS
