Updated January 22, 2024
As someone who had been a “cardio junkie” for years, switching gears to incorporate strength training into my workout regime wasn’t an easy decision; I’d heard many myths about strength training, especially for women over 40. But guess what? I couldn’t have been more mistaken! My journey is from being a staunch cardio-only advocate to incorporating strength training into my routine and how it transformed my overall health and wellness.
This transformation didn’t happen overnight, but as the weeks turned into months, I started to notice remarkable changes. Not only did my energy levels soar, but I also saw a significant improvement in my muscle tone and overall body strength. The fear of bulking up, a common misconception among women, was quickly dispelled as I developed a leaner, more defined physique.
Myth 1: Strength Training Will Make Women Bulk Up
This is a pervasive misconception that keeps many women away from lifting weights. The truth is women generally have less muscle tissue and produce lower levels of testosterone than men, making it difficult to “bulk up” unintentionally—most women who strength train have lean, toned appearances rather than bulky muscles.
A meta analysis study published in Sports Medicine showed that resistance training improves muscular strength and endurance in women without significant hypertrophy (muscle growth). The women in the study underwent a 24-week resistance training program, and despite the noticeable improvement in their strength, their arm and thigh circumferences didn’t increase significantly.
Myth 2: After 40, Cardio Is More Important Than Strength Training
It’s not an “either-or” scenario; cardio and strength training offer unique benefits and should be part of your fitness routine. I used to be all about cardio, but after incorporating strength training, I saw improvements that running alone couldn’t offer.
A study published in Clinical Interventions in Aging found that strength training can reduce the risk of metabolic syndrome in postmenopausal women. Metabolic syndrome is a cluster of conditions that increase the risk of heart disease, stroke, and type 2 diabetes.
While cardiovascular exercise is essential for heart health, strength training increases muscle mass, improving metabolism and supporting better weight control.
Myth 3: Strength Training Is Hard on Your Joints
Done correctly, strength training helps protect your joints by strengthening the muscles around them. I used to fear that lifting weights might exacerbate my occasional knee pain, but instead, it improved it!
Researchers from Clinics in Geriatric Medicine found that strength training can reduce pain and improve physical function in people with osteoarthritis. So, not only can it enhance your muscle strength and body composition, but it can also contribute to better joint health.
Myth 4: It’s Too Late For Women to Start Strength Training After 40
Not! I started lifting weights after 40, and I can assure you it’s never too late. Studies have shown that beginning resistance training later in life can yield significant benefits.
Research published in the National Institute on Aging found that men and women can gain muscle mass and strength well into their 60s, 70s, and beyond, proving that age isn’t a barrier to starting strength training. On top of that, strength training can help combat age-related muscle loss (sarcopenia), improve bone density, and boost overall health.
My Journey to Strength Training
If you’re like I was, running on the treadmill or partaking in high-intensity cardio activities every day, you might be hesitant about picking up those weights. But believe me, the decision to incorporate strength training into my fitness routine was one of the best I’ve ever made.
When I started my journey, I was apprehensive. I had many questions: “What if I get too bulky?” “What if I injure myself?” “Isn’t cardio enough?” My concerns mirrored the myths we’ve debunked above. But with some research, consultation, and a leap of faith, I took up the challenge.
I started slow, strength training twice weekly, focusing on light weights and getting the form right. Yes, those first few weeks were tough. My muscles ached in places I didn’t even know existed. But I persisted, reminding myself that change isn’t easy but worth it. And soon enough, the benefits started to manifest.
The Transformation
Over time, I noticed my body changing in ways I hadn’t experienced with cardio alone. Not only was I getting stronger and more toned, but my energy levels also increased. I could run longer distances without tiring as quickly, a direct result of the improved muscle strength and endurance I gained from weight lifting.
A more surprising change was how much my mood improved. I felt more confident and less stressed. As it turns out, this is a shared experience. A study from the JAMA Psychiatry journal found that resistance exercise training significantly reduces depressive symptoms. Strength training has been transforming my body and positively affecting my mind.
As I’m approaching two years of being cancer-free, my transformation is still ongoing, and I love it. Through trial and error and listening to my body, I continue to grow mentally and physically stronger. I strength train three days a week, walk every day, and incorporate short burst cardio workouts at least one to two times a week. Strength training, especially for women over 40 is not only important, it’s a necessity. I turned 49 years old a couple of months ago, and this is the healthiest I’ve ever been!
Striking a Balance
I’ve since found a balance that works for me: strength training 2-3 times a week, cardio such as jogging or HIIT 1-2 times a week, and daily walks. This mix ensures that I maintain my cardiovascular health, build strength, and give my body enough recovery time to prevent overtraining.
Strength training taught me that fitness isn’t about achieving a particular look but being healthier. After all, strength isn’t just about lifting heavy weights—it’s about feeling empowered to raise ourselves every day in whatever challenge we face.
Strength training is not something women over 40 should shy away from due to unfounded myths. It’s a vital component of an effective fitness routine, providing numerous physical and mental health benefits. Whether you’re a cardio junkie or a strength training newbie, remember, it’s never too late to start or change your routine. After all, our fitness journey should reflect our growth and change, just like our lives do.
Before starting a new fitness program, please consult a healthcare or fitness professional. They can guide you on the right path and help you avoid injuries. But don’t let fear or misconceptions hold you back. Please consider strength training, and like me, you might discover a new, empowering chapter in your fitness story. After all, the only weights we should fear are the ones we don’t lift!
Strength Training and Menopause: An Empowering Combination
Menopause, the phase marking the end of a woman’s menstrual cycle, usually occurs between 45-55. It comes with physical changes, including reduced estrogen levels, leading to increased abdominal fat, decreased bone density, and slowing metabolism. Here is where strength training steps in as an empowering ally.
Metabolism and Menopause: The Connection
One of the common complaints among women during menopause is weight gain, primarily due to a slowing metabolism. With age, we tend to lose muscle mass, a crucial driver of our metabolic rate. That’s because muscle burns more calories at rest than fat does. Therefore, less muscle means fewer calories burned, which can contribute to weight gain if your diet remains the same.
But here’s the good news: strength training can help counteract this natural decline. It’s one of the most effective ways to preserve and build muscle mass, supporting a healthier metabolism.
How Strength Training Helps Women Over 40
The benefits of strength training during menopause are multi-fold.
1. Boosting Metabolism. As discussed, more muscle mass means a higher resting metabolic rate. A study published in the Medicine & Science in Sports & Exercise journal showed that resistance training increases resting metabolic rate, which means you burn more calories even when not exercising.
2. Enhancing Bone Health. The drop in estrogen levels during menopause can lead to loss of bone mass, increasing the risk of osteoporosis. Strength training not only increases muscle mass but also improves bone density. According to a study from the Bone Journal, high-intensity resistance and impact training improved bone mineral density, structure, and strength in postmenopausal women with low bone mass.
3. Controlling Blood Sugar Levels. Strength training can increase insulin sensitivity and help manage blood sugar levels, reducing the risk of type 2 diabetes — a condition more prevalent in women post-menopause.
4. Improving Mood and Sleep. Hormonal changes during menopause can lead to mood swings and sleep disturbances. As discussed earlier, strength training can enhance mood and improve sleep quality.
How Strength Training Helped Me!
For me, incorporating strength training during my menopause phase was a game-changer. My metabolism, which seemed to be on a sluggish decline, showed signs of revival. The flab around my abdomen began to make way for muscle tone, and my energy levels surged.
Despite the hot flashes and mood swings that often accompanied my journey into menopause, my strength training routine became my therapy. Lifting weights empowered me, making me feel strong and in control during a time when my body seemed to be following its own erratic rules.
In addition to the physical changes, strength training also provided a sense of mental resilience. Every weight lifted, every rep completed, became a testament to my inner strength. The psychological benefits were apparent – despite the hormonal ups and downs, I was more confident, happier, and balanced.
Strength Training – A Sustainable Way Forward
Remember that it’s not about short-term gains but long-term, sustainable health. As we age, we want to ensure that our bodies feel good and function optimally, keeping us fit and independent. Strength training, in this regard, is an excellent preventative measure.
Incorporating strength training into my routine has made a noticeable difference in my lifestyle. I’ve managed to keep my weight in check despite the metabolic changes menopause brings. I’m also proud to say that I feel stronger and more vital than a decade ago.
On this journey, I learned that strength training doesn’t mean you have to lift extremely heavy weights and push yourself to extremes. The goal is to challenge your muscles, yes, but gradually and safely. Light weights, resistance bands, or even your body weight can be just as effective.
It’s crucial to listen to your body during your workouts. If something doesn’t feel right, it’s better to pause, adjust, or seek professional advice. Remember, you’re doing this for your health and well-being; it’s not a competition.
Lastly, remember to enjoy the process. Getting caught up in targets, weight loss goals, or strength milestones can be easy. But at the end of the day, this journey is about you and your health. Celebrate the small victories, like finishing a set or increasing weight. Appreciate your body for its strength and resilience. After all, the true sign of power isn’t just physical prowess and a positive, loving attitude toward oneself.
Final Thoughts
To sum up, strength training for women over 40, particularly those entering or going through menopause, is not just beneficial — it’s transformative. This form of exercise could be a missing puzzle in managing some of the significant physical and mental challenges accompanying this life stage.
Always consult a healthcare or fitness professional before beginning any new exercise regime. With their guidance, you can ensure your routine is safe, effective, and tailored to your needs.
To all the incredible women in their 40s and beyond, don’t let age or menopause define your fitness journey. Lift those weights and show the world that strength isn’t bound by age or life stages. You might be surprised by just how strong you indeed are.
So, ladies, let’s shatter these myths and show the world what we can. Let’s make our 40s and beyond the best, healthiest, and strongest years yet. Through strength training, we can help ensure that these years aren’t just about growing older but growing stronger and more vibrant. Your journey starts now, one rep at a time. Trust me, your future self will thank you!
