All the benefits of strength training for women

If you haven’t been particularly interested in strength training until now, this story may have you reaching for the nearest dumbbell. US-China Study found a link between strength training and increased life expectancy in women. The researchers examined gender differences in the relationship between physical activity and total and cardiovascular mortality, analyzing data from more than 400,000 people collected between 1997 and 2019. A wide range of variables were taken into account, including age, race/ethnicity, and body size. mass index, smoking status, hypertension, diabetes mellitus, alcohol consumption, education, income-to-poverty ratio, marital status, access to health care, self-rated health, and chronic diseases.

Women don’t need as much exercise as men

One finding was particularly noteworthy: According to the study, women can exercise significantly less and still reap the same health benefits as men. Men who exercised for about 300 minutes a week had a lower risk of death, while women only needed 140 minutes. The study also found that women who weight train two to three times a week are more likely to live longer and have a lower risk of death from cardiovascular disease than women who do not. Their cardiovascular mortality decreased by 30%.

Weight training is good for the immune system and reduces water retention.

“It is very important that women have a strength training program that stimulates their muscle growth,” says Dr. Christian Mensching, a specialist in general medicine, geriatrics, preventive medicine and public health. Resistance training, like endurance sports, reduces cardiovascular risks, including diabetes, high blood pressure and lipid disorders. “Resistance training is also good for the immune system and affects the lymphatic system, reducing water retention.” It also improves balance and strength. “From the age of 40—at the latest—muscle mass begins to decrease rapidly. In women, this occurs around the same time as menopause, when progesterone and estrogen levels drop. The latter is an anabolic hormone in the female body, and its decline is associated with muscle breakdown.”

Start strength training before menopause

Muscle strength is vital as you get older, but you need to start training at a young age. “Going forward, we will need our muscles for a variety of purposes, including reducing the risk of falling,” Mensching says. She continues, explaining, “I can’t stress enough that our muscles keep us from ending up in a nursing home when we get old.” This is due to the fact that muscle strength allows us to perform the same actions in old age as in youth: the muscles of the shoulders and arms are important for carrying a bag when shopping; those in our hands allow us to pick things up from the floor or open jars. The muscles of the legs and buttocks allow us to get out of bed. “You can’t completely prevent muscle loss, but you can maintain some of what you previously built.” Building muscle mass later in life, such as after menopause, requires significantly more effort. It is extremely important to start strength training early, ideally before middle age.

Strength training protects against a number of diseases and conditions.

According to Menshing, many people forget about long life because many factors besides cardiovascular disease can have a negative impact on life expectancy. These include injuries: “Falls are the most common cause of fractures,” she says. “They occur more often in women because as they age, they have less muscle mass and therefore less strength and stability than men.” In addition, women have significantly lower bone density, which also decreases significantly during menopause, although it can be increased through preventative resistance training. “Women’s risk of fracture is almost three times higher than men’s,” Mensching says.

Back pain can also significantly limit physical activity later in life. “What people often don’t realize about back pain is that you should exercise when the pain occurs rather than relax.” Strength training is the best way to build up your back muscles. Weak back muscles and persistent back pain can cause a chain of secondary problems: “If you are bedridden due to back pain, your breathing is no longer as deep and oxygen does not reach all parts of your lungs. This may contribute to the development of pneumonia.” According to Menshing, strength training even improves the quality of our breathing.

Combine strength training with different activities

Focusing only on strength training will not work wonders. To extend your life by several years, engage in various types of physical activity: Endurance training allows us to maintain a high level of V02 max, which corresponds to the body’s oxygen consumption. Strength training helps develop balance and strength. Finally, relaxation in the form of meditation, mindfulness exercises, or even going to the sauna gives the body time to recover. But how many of each type of activity should we include in our weekly schedule?

“I follow the recommendations of Dr. Peter Attia – he focuses on the applied science of longevity: for strength training to have a positive effect on our health and longevity, he recommends three to four endurance workouts each week and about two to three strength training sessions.” This may seem like an unrealistic workout plan for a busy life, but remember that “strength and endurance can be combined in one visit to the gym: first spend some time on the treadmill and then move on to free weights.” You can also try meditation or another relaxing activity before, after, or between exercise.

You won’t become bulky

Many women are still reluctant to lift weights because they are concerned about excessive muscle growth, which can lead to a broad appearance. However, this idea is completely unfounded: women have less testosterone in their bodies, which prevents them from building much muscle. “To achieve truly obvious muscle growth, maximum results will require intense training, a high-calorie diet, and targeted training during the follicular phase and ovulation,” says Menshing. In bodybuilding, women build muscle mass by following a strict growth-oriented diet and combining it with high-intensity training. On the other hand, more typical strength training programs focus on shaping and strengthening the body, and the result is usually moderate muscle growth.

It’s How You Weight Train That Matters

Another reason some people are reluctant to strength train is the fear of doing it incorrectly, which could lead to injury. According to Mensching, doing strength exercises correctly is especially important: “Otherwise it can be harmful to the ligaments, tendons and bones,” and therefore counterproductive. The general rule is that it’s best to start with lighter weights and focus on technique until you get it right. “I recommend learning the basics with a personal trainer to get in shape from the start.”

Strength training and your menstrual cycle

Women should consider their cycle when working out, making sure they are working with their body rather than against it. But what exactly does this mean? “During your period, you should avoid high-impact exercise, as well as abdominal muscle training,” Mensching says. When a woman is menstruating, the uterus is already contracting and additional targeted exercise should be avoided.

Estrogen levels rise during the follicular phase, and during this time Mensching recommends doing more intense strength training, such as HIIT. During ovulation, a woman’s body produces higher levels of the anabolic hormones estradiol and testosterone, making this period ideal for intense weight training. The subsequent luteal phase and decrease in hormone levels lead to a slight decrease in strength. However, it is not necessary or necessary to completely abandon strength training during this period: “I recommend adapting the intensity of training to your own body – do not overexert yourself, but instead listen to what your body can and wants to do. “

Your workouts may be less extreme during this time, or you may not have been training for as long. Other people may decide to replace strength training with yoga at certain times in their cycle. During menstruation, the body needs breaks to stay strong and healthy for a long time. So do another set, but then include time to rest and recuperate.