On the blog this month, we are answering one of our most commonly asked questions- why should women 35+ be strength training?

I could tell you about my own experience as a super busy mom of 3 kids and an endurance athlete, but I decided break it down to five fantastic reasons why this is something you should be doing or adding into your schedule.

I’ll also say that as an experienced women’s personal trainer the clients I see who reap the best benefits are committed to doing this 3-4 times per week. Yet, when first starting out, I would recommend 2 times per week. At the end of the blog, I’m added my typical schedule so you can see what it looks like in real life.

If you are wondering when the best time is to start strength training, the best time is NOW! Reach out to us to get started here with a flexible in-person and virtual plans.

1) Better Bone Health

As women age, bone density becomes something that we need to take care of and maintain.  Strength training helps combat osteoporosis, a condition more prevalent in women, by increasing bone density and reducing the risk of fractures and bone-related injuries.

When I am training for a race, I run around 20 miles per week on top of strength training. I find that my body feels better when I am strength training 3 times per week. The other added benefit that I have had in my overall health is that I am very rarely sick. I think it is the combination of keeping my bone health strong and my cardio vascular fitness in shape helps me

2) Boost Your Metabolism 

I love the metabolism boost I get when I am consistently strength training.  Building lean muscle mass through strength training boosts metabolism, aiding in burning more calories both during and after workouts. This may not always be in weight lost. I try to encourage many of my clients to take measurements or have a goal of a smaller pant size to see how their body is positively responding to this type of exercise.

This can contribute to better weight management and body composition, crucial for overall health and confidence.  Many of our clients find that after consistently strength training and eating whole foods that they lose inches more than the scale moving as much.  

3) Hormonal Balance and Mood Regulation

One of my favorite compliments I could get as a personal trainer is when a client comes in and is having a bad day but leaves with a completely different outlook. This happens when we exercise regularly because we release endorphins. It is truly the best mood booster.

I have this mantra that I use when I am not motivated to get dressed and leave the comfort of my bed to workout in the morning- Never have I ever regretted a workout.

When finding a way to regulate hormonal fluctuations, strength training is one of the best approaches to do this.   In particular, this can be a secret weapon for women experiencing menopause or menstrual irregularities. The release of endorphins during exercise also improves mood, reduces stress, and fosters a sense of well-being.

4) Injury Prevention and Joint Stability

At Femme Fit Collective, our team focuses on making sure you have correct form and posture during exercises.  We know that learning proper form when doing functional everyday movements can help prevent injuries. Our sessions consist of a dynamic warm-up, focus on muscle groups to support functional movement and a cooldown.

Strengthening muscles around joints provides stability and support, reducing the risk of injury, particularly in common trouble areas like the knees and lower back. As women age, it is essential to maintain mobility so that you continue to have independence.  

5) Enhance Your Daily Movement

Functional strength training focuses on movements that mimic real-life activities. An exercise like, suitcase carry, which is a typical exercise we include at our sessions is a fantastic example of this type of daily movement. We use a kettlebell to mimic picking up a weighted object on one side of your body and clients learn proper form and posture through the movement. I hope that my voice of shoulders back and engage your core rings through as my clients pick up these objects in their everyday movements 😉

By using weights and resistance training, this helps make everyday tasks easier.  Most need to know how to properly maintain posture and engage their core while doing everyday activities like gardening, carrying children, or even simply maintaining posture. This independence and capability fostered by strength training are vital for women throughout their lives.  

I am sure so many women want to remain independent for as long as possible. I know I love that feeling of lifting heavy objects with ease and playing and coaching sports with my kids is my big motivation.