Weight training and women

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A typical image that comes to mind when we think of a gym is one filled with fairly young and fit bodies, with motivating trainers here and there, and mostly male but more females in the last decades.

We intuitively know that strength training is good for our muscles and general health -- now a scientific study (March 2024) shows that women who do strength training exercises 2 to 3 days a week are more likely to live longer and have a lower risk of death from heart disease, compared to women who do none.

What is strength training or resistance training?

According to the American College of Sports Medicine, it is "a form of physical activity that is designed to improve muscular fitness by exercising a muscle or muscle group against external resistance." That means applying a load to a muscle that is heavy enough to cause the muscle to adapt, increasing the muscle's strength.

Strength training:

• improves bone density - activities that put stress on bones can nudge bone-forming cells into action. That stress comes from the tugging and pushing on bone that occur during strength training. The result is stronger, denser bones.
  
  
• keeps the joints in proper alignment - which in turn promotes better stability
  
  
• helps to improve sports performance - who wouldn't like to be a stronger pickle ball player!
  
  
• reduces the risk of injury - stronger muscles and bones and better balance all contribute to decreasing the risk of falls
  
  
• can help with posture - by strengthening relevant muscles
  
  
• doesn't cause muscles to bulk up in women - unless this is one of your goals, in which case you'd need to make other changes as well (talk with a trainer about how)
  
  
• when added to an existing cardio routine can accelerate fat loss by increasing metabolic effects. That is, muscles require energy.
  
  
• improves quality of life - another great reason to start it, even in our later years

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In the March 2024 study, cardiovascular mortality rates for the women who regularly did muscle strengthening were reduced by 30%! That's enough to provide strong motivation to start or continue strength training! 

Another surprising finding is that it women need less exercise than men to get the boost in longevity. More studies are needed to determine the cause of this, but hey ladies, we have an advantage!

Here are some tips:

• Find a way to make it fun for you -
• if you prefer, make it social (enroll a friend to join you, or do a class)
• or, if you'd rather view it as ME time, block out time for it in your calendar
  
  
• Do strength training exercises that you like and figure out a location and routine that works for you  -
• this can mean using bands and balls
• or your own weight for resistance (for example push-ups, squats, holding arms out to the side, etc.)
• or maybe you prefer weight machines at the gym
  
  
• Try to work out most muscles -
• including upper body, core, and lower body
• as well as left and right sides, front and back of the body
  
  
• Don't worry about having to do a perfect workout every single time because each day may be different, depending on how we slept, how much energy we have, if we're stressed about something, etc. -
• Do have good form - consider getting professional help so that you don't cause injury. Make sure to let your doctor know you're doing strength training. Also, most gyms and physical therapy clinics have or can recommend certified trainers.
• Do take into account any health issues - strength training should accommodate for existing conditions.
• Do consider progression - continuous or constantly increasing intensity may not lead to progress. Talk with a trainer to determine how best to do strength training so that your physical condition improves.
• Do stick with it - it's really the only way to see and feel tangible benefits.
  

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What is the ONE thing you can do to improve your health?



References and Resources

• NPR on the new study - https://www.npr.org/sections/health-shots/2024/03/11/1236791784/strength-resistance-weight-training-longevity-aging-heart-disease
   
• NPR on the benefits of strength training - https://www.npr.org/2024/03/11/1237665808/strength-training-does-more-than-build-muscle-its-hidden-benefits-are-massive

• Harvard Health Publishing on the effects of strength building - https://www.health.harvard.edu/staying-healthy/strength-training-builds-more-than-muscles

• National Library of Medicine on barriers to resistance training among college women - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5955292/

• Hospital for Special Surgery on how exercise can help build better bones - https://www.hss.edu/article_exercise-for-bone-health.asp

• Hospital for Special Surgery on the benefits of strength training for women throughout life - https://www.hss.edu/article_benefits-strength-training-for-women.asp

• Northwestern Medicine on the importance of strength training for women - https://www.nm.org/healthbeat/healthy-tips/fitness/women-who-lift

• Mayo Clinic on weight training tips for beginners - https://newsnetwork.mayoclinic.org/discussion/weight-training/?mc_id=us&utm_source=pes&utm_medium=e&utm_content=engagement&utm_campaign=mayoclinic&geo=national&placementsite=enterprise&invsrc=patloy&cauid=122853