Strength Training--for most people, it conjures up images of large men with bulky muscles, hours in the gym and a lot of grunting noises. But in fact, this couldn't be farther from the truth. Today we will discuss the idea that ALL women need strength training. As women age, it becomes increasingly important to maintain a regular strength routine.
Why Strength Training?
First let's look at some unique challenges women face, especially as they age:
-Heart disease is one of the leading causes of death for women over 50
-During the perimenopause to post-menopause time frame, insulin sensitivity decreases and the ability to properly utilize carbohydrates is affected. This means that fat stores may increase and weight loss may become difficult.
-Osteoporosis afflicts 3x more women than men. During menopause, the loss of bone density greatly increases. In fact, bone loss actually begins for many in their 40's but then goes into overdrive during menopause. Loss of bone density leads to an increased risk of fractures and loss of mobility as women age.
-At menopause, women experience a decline in testosterone, which can affect libido.
What if I told you there was a way to combat all of these issues above? It's not a pill or a diet, but something that everyone can do from the comfort of their own home: strength training.
Strength Training can:
-reduce the risk of heart disease
-increase insulin sensitivity
-increase bone density and strength
-boost testosterone levels
In addition to the health benefits listed above, strength training can aid in fat loss, help prevent injury in athletes, improve balance and coordination and even be used to reduce stress.
So if you're ready to a begin strength training routine, make sure you work with a professional to learn proper form and technique.
A well-balanced strength routine should include the following movement patterns:
-push
-pull
-squat
-hip hinge
-unilateral
-loaded carry
Questions? Send me a message!
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