Doing the Heavy Lifting: Is Resistance Training the Key to Women's Longevity?

To Lift or Not to Lift?

Strength training, also known as resistance training, has historically been undervalued as a form of exercise for women due to outdated cultural stereotypes surrounding femininity. However, resistance training has since become widely recognized as one of the most beneficial activities for women of all ages and is particularly important in preventing age-related physical decline. 

Women naturally start losing muscle mass around age 30, which declines at a rate of 3-5% every decade. This loss in muscle mass can lead to a condition called sarcopenia, the loss of strength and muscle as a result of aging and reduced physical activity.

Women are also at a greater risk than men of developing osteoporosis, or “porous bone,” a disease resulting from the loss of bone mass and density. For women, bone mass stays relatively stable from ages 25 to 50, with bone turnover, the cyclical process of bone formation and breakdown, remaining equalized. After age 50, bone breakdown begins to outpace bone formation. Bone loss accelerates when coupled with the hormonal changes associated with menopause, namely a rapid drop in estrogen, which is crucial for bone turnover.

The combined effect of a gradual loss in muscle mass, bone density, and estrogen over a lifetime can make a single fall or accident a life altering event. It is therefore crucial that women include resistance training as a part of their exercise regimen.

Benefits of Resistance Training for Women

In addition to the benefits of increased muscle mass and bone density, resistance training offers a multitude of other advantages to women at all stages of life:

• Increased metabolism & weight management- muscle is more metabolically active than fat, and therefore increasing muscle mass raises the body’s metabolic rate and makes it easier to lose fat and keep it off

• Reduced risk of cancer- strength training two times per week reduces the likelihood of dying from cancer by 31% and lowers the risk of developing many types of cancer, including colon, breast, and kidney

• Reduced risk of chronic illnesses- decreases the risk of developing heart disease and diabetes by improving insulin sensitivity and lowering blood sugar

• Improved cardiovascular health- lowers blood pressure, which reduces inflammation and strain on the heart and blood vessels

• Reduced inflammation- lowers baseline cortisol levels by improving the body’s ability to manage stress, improves blood flow, and reduces fat cells, which contribute to inflammation

• Improved mental well-being- improves sleep quality, helps alleviate symptoms of depression and anxiety through the release of endorphins during a workout, and can boost self-esteem

• Reduced risk of cognitive decline- improves brain health and reduces the risk of developing Alzheimer's disease and dementia

• Increased life span- regular strength training lowers the risk of premature death in women by 19% and the risk of cardiovascular related deaths by 30%

How Do I Get Started?

Beginning a resistance training routine requires little to no equipment, depending on what you have available. A great way to start is focusing on body weight exercises only or using a light pair of dumbbells for added resistance.

• Use what you have. If you have limited access to typical gym equipment, you can still incorporate resistance training by doing body weight exercises or even using creative “weights” such as cans or water bottles. Try exercises such as pushups, wall sits, body weight squats, planks, or crunches, which don’t require any equipment at all.

• Start with light weights and low reps. If you have equipment available, start with a light set of dumbbells or resistance bands and perform a comfortable amount of reps starting out, and repeat each set of reps 2 to 3 times. Gradually increase the amount of weight used as it becomes easier, or increase the amount of reps performed to ensure progressive overload, the gradual increase in workload placed on muscles to induce growth and prevent plateaus.

• Practice proper form. Using proper form for each exercise is essential in preventing injury. Watch your form in a mirror, if available. Ensure you are lifting with your legs instead of your back, and be sure to keep your core engaged during each exercise.

• Optimize nutrition for maximum benefits. Eat lots of nutrient dense foods, especially those containing calcium and protein to support bone health and muscle growth. Some excellent foods to incorporate into your diet are Greek yogurt, eggs, lean proteins such as salmon and chicken breast, complex carbohydrates like oats, brown rice, and sweet potatoes, and foods rich in healthy fats such as avocados and nuts.

The Key to Longevity and Independence

Resistance training yields countless benefits for women of all ages, including elevated muscle mass, bone density, and metabolism, as well as a reduced risk of inflammation, chronic illnesses, and cancer. Additionally, it makes everyday tasks, such as carrying groceries, climbing stairs, and even getting out of bed, a lot easier. Incorporating resistance training into your lifestyle can be the key to living a long, independent life, and the advantages will be well worth it for your mental and physical health today, in 10 years, and decades in the future.

References

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