Muscle is Medicine: The Rise of Strength Training for Women Over 40
I am absolutely thrilled to see more 40+ women than ever hitting the weights. Women are realizing the transformative power of strength training, especially as we enter the perimenopause and menopause years of life. During perimenopause and menopause, estrogen declines, which can cause substantial muscle loss.
I strength train 3-4 days per week, and I can see and feel the benefits: high energy, increased metabolic rate, better sleep, healthy libido, and – let’s be honest…we all want to look good – happiness with my shape and physique.
My passion is helping as many women as possible to get into strength training and stay in it for the longevity benefits.
Let’s dive into why strength training is so powerful for women over 40
As we age, both men and women lose muscle mass and bone density if we aren’t actively doing something to prevent it. For women, the problem is exacerbated by menopause. The decline in estrogen leaves us vulnerable to osteopenia (muscle loss), osteoporosis (bone loss), heart disease, diabetes, and depression.
The good news: building muscle can help alleviate ALL of the problems associated with aging and menopause!
But wait, there are more benefits to building Beautiful muscle…
Enhanced bone density: strength training increases bone density, making fractures less likely.
Improved balance and coordination: strength training improves joint range of motion and balance, making slips, trips, and falls less likely.
Less joint pain: strengthening the muscles also strengthens the tendons surrounding the joints, often leading to less risk of injury and reduced pain.
Reduced risk of diabetes and excess belly fat. Muscle acts like a sponge for glucose in the blood, soaking it up for energy. The more muscle you have, the better your body can regulate blood sugars. This also makes it less likely you’ll gain belly fat!
Increased energy and vitality: who doesn’t want to feel vital?!? Strength training creates a cascade of hormones that improve everything from sleep quality to sex drive.
Improved skin quality: strength training is shown to increase the dermis’s network of collagen and elastin fibers that deteriorate with aging. You may not be working out the muscles in your face when you are lifting, but lifting weights has a systemic effect that can improve your overall appearance!
Reduced cancer risk. Yep, muscle seems to have cancer-protective benefits too. And, if you are diagnosed with cancer, having good muscle mass makes it more likely you’ll survive.
How to get started strength training
First, check with your doctor to make sure you don’t have any underlying health issues. Once cleared by your physician, most women are safe to start strength training two to three times per week on non-consecutive days. Work up to three to four days per week.
If you are just getting started or haven’t lifted in a long time, it’s important to start slowly and meet yourself where you’re at. Don’t compare yourself to what you could do in your high school track and basketball years! Using the technique of progressive overload, you can slowly and safely increase the challenge to your muscles.
If you are unsure of form or appropriate programming, I highly encourage you to work with a personal trainer (like myself). They are trained to look for imbalances in your movement patterns, provide appropriate workouts, and keep you safe while lifting. In addition, a trainer can help you overcome the biggest obstacle faced by most women: confidence in the gym. A trainer is like having an “educated friend” to go to the gym with.
Muscle is more than a toned and pretty physique
Strength training is non-negotiable. It’s as non-negotiable as sending my kid to school or drinking water. I never skip it. But I’m also not a “gym rat”. My goal is to get in the gym and get out. I work out as little as possible, but just enough to have a better LIFE.
Muscle is medicine, especially for women over 40. Yes, strength training can help you look AMAZING…but you can’t deny the powerful non-aesthetic benefits of living life to the fullest with energy and vitality!
As a personal trainer and health coach for over 10 years, I am passionate about helping women age gracefully with confidence and strength. Thank you for reading!
REVIVE online coaching group launching in January!
If you want done-for-you, simple, and effective workouts, and a protein-forward meal plan, this is the coaching group for you!
What: January REVIVE
When: January 6 - January 31
Where: Online - private FB group
Details: This 4-week group is a perfect starter program! I will provide you with:
Daily motivation, tips, and support in a safe and fun private group forum (private Facebook page).
A printable e-book that will guide you through the four weeks and beyond.
Short and effective bodyweight and dumbbell-only workouts that you can do from home.
Short videos covering proper lifting form.
Simple weekly meal plans, recipes, and shopping lists.
No BS approach to fitness and nutrition.
This year I'm offering several options:
Option 1: 4-week REVIVE group coaching class + e-book: $115
Option 2: e-book only (no entry into REVIVE coaching class): $24
Option 3: 4-week REVIVE group coaching class + e-book + four 1:1 nutrition or fitness coaching sessions: $260
Ready to sign up now? Receive a 10% discount on any of the above options if you sign by December 5th! Email me directly at kellybailey1980@gmail.com and let me know which option you want and I will send you a pay link.
Not sure yet? Get on the waitlist! Fill out the form below and I will send you updates and reminders.