The transformative power of strength training for women
Strength training isn't just for athletes or bodybuilders; it's a vital component of health and wellness for women at every stage of life. As an exercise physiologist, I'm passionate about highlighting the transformative power of strength training for women of all ages.
From childhood through to later years, strength or resistance training (RT) plays a crucial role in maintaining bone health, hormonal balance, joint integrity and overall quality of life. The Australian guidelines for physical activity include a minimum of two days per week of RT of all major muscle groups and at least 150 minutes of aerobic activity such as walking, cycling or swimming [1].
So why is strength training recommended? There are benefits of strength training for females from childhood all the way through to senior years.
Childhood and adolescence: Building a foundation of strength and confidence
For young girls, RT during childhood and adolescence is essential for reaching peak bone mineral density (BMD). This period is a critical window for bone development, where bones are most responsive to mechanical loading.
By the average age of 21, girls have reached their maximum level of bone density, with a slow decline following.[2] By not maximising this time to build bone strength, we can increase the risk of Osteoporosis later in life. Engaging in activities like weight-bearing exercises, resistance training, and sports can significantly enhance bone density and strength.
Key Benefits of strength training:
Increased bone mass density: Weight-bearing exercises stimulate bone formation, helping to build a strong skeletal foundation.
Muscle development: Developing muscle strength early can improve overall physical fitness and reduce the risk of injury.
Confidence and body image: RT can promote a healthy body image and boost self-esteem during these formative years.
Motherhood: Navigating body composition and lifestyle changes
Motherhood brings its own set of challenges. Resistance training during this season of life provides support in various ways. Exercise during pregnancy offers benefits for both the mother and the baby. It enhances functional capacity for postpartum activities like feeding and stroller handling, while also managing pregnancy-related aches and pains.
Exercise can also help prepare the body for labour by building muscular endurance and facilitating an easier return to exercise post-partum. For mothers with Gestational Diabetes, resistance training helps manage blood glucose levels, while improving circulation supports optimal growth and health for the baby. Not only does RT improve muscle strength and endurance but it also improves bone density which can change postpartum due to the change in hormones. [3]
Key Benefits of strength training
Supports physical demands: RT supports the duties of motherhood including lifting, carrying and feeding bub. Ensuring muscles are capable of both strength and endurance to allow for easier performance without strain or injury.
Bone health and hormonal balance: RT helps regulate hormonal levels, which can mitigate some of the bone density loss (osteopenia) associated with lower oestrogen. RT stimulates bone growth and helps maintain bone density.
Healthy pregnancy: Regular RT can reduce risk of gestational diabetes, preeclampsia and ensure optimal circulation to bub.
Promotes mental well-being: RT promotes mental clarity and reduces stress, offering crucial support during the busy period of motherhood.
Perimenopause: Protecting bone health and Osteopenia prevention
As women approach perimenopause and beyond (between 38-50 years of age), oestrogen levels fluctuate and decline, increasing the risk of bone density loss and joint and tendon injury. During this critical phase, RT continues to play a crucial role in preserving bone health and reducing the risk of osteopenia. [4]
Doing resistance training at this stage helps maintain muscle mass which is essential for supporting our skeletal system and preventing fractures. RT also offers numerous benefits beyond physical health, such as improving symptoms of anxiety and depression (associated with perimenopause), building confidence and helping to improve quality of sleep and life.
Engaging in regular RT can help to combat the physiological and psychological challenges associated with perimenopause, ensuring a healthier and more empowered transition into the next stage of life.
Key benefits of Strength Training
Body and joint health: RT continues preserves bone health, reduces risk of osteopenia and prevents joint and tendon injuries by maintaining muscle mass.
Mental and emotion well-being: it improves symptoms of anxiety and depression associated with perimenopause, boosts confidence and enhances quality of life.
Enhances quality of life: builds confidence and can help to improve sleep.
Post-menopause and senior years: Enhancing independence and quality of life
After menopause, the risk of osteoporosis increases so maintaining strength becomes essential for preserving independence and quality of life. After the age of 60, we start to lose an average of 10% muscle mass per year if we’re not actively working to maintain it. [5] RT is vital in combating the natural decline in muscle mass and bone density that occurs with ageing.
Key Benefits of Strength Training
Osteoporosis prevention: Regular resistance exercises help to maintain bone density, reducing the risk of fractures.
Improving daily activities: RT enhances muscle strength and endurance, making everyday activities easier and safer.
Maintaining independence: A strong musculoskeletal system supports balance and mobility, which are essential for independent living.
3 practical tips for strength training
Start early: Encourage girls to participate in sports and weight-bearing activities to build a strong foundation. Activities like running, jumping and playing sports help stimulate bone growth and develop muscle strength. Engaging early creates health habits from a young age.
Stay active: Begin with movement that is both manageable and enjoyable. While any movement is beneficial, structured exercise targeting all major muscle groups at least twice per week is the gold standard for promoting adaptions in both muscles and bone.
Seek advice from an Exercise Physiologist: Working with an allied health professional ensures you’re exercising both safely and effectively. An Exercise Physiologist can design a tailored program that takes a holistic approach to maintaining health, preventing injury and other related health concerns. They will equip you with the knowledge to progress towards self-maintenance and achieve your long-term health and wellness goals.
For a healthier, stronger tomorrow
Strength training is a powerful tool for women at every stage of life. From building peak bone density in youth to maintaining independence in the senior years, the benefits of RT are vast and impactful.
By incorporating regular resistance exercises into your routine, you can enhance your physical health, hormonal balance, and overall quality of life. Prioritise RT today for a healthier, stronger tomorrow.
Not sure where to start with strength training or exercise? Our Exercise Physiologists can help tailor a program that’s right for you and take you through each movement so you can feel confident you’re doing everything correctly. Call our friendly team on 07 5337 9853 (Currimundi) or 07 5391 4929 (Forest Glen) to book an initial consult.
References
Brown et al. 2012; Seguin & Nelson 2003; Stamatakis et al. 2018
Zulfarina, M. S., Sharkawi, A. M., Aqilah-S N, Z. S., Mokhtar, S. A., Nazrun, S. A., & Naina-Mohamed, I. (2016). Influence of Adolescents' Physical Activity on Bone Mineral Acquisition: A Systematic Review Article. Iranian journal of public health, 45(12), 1545–1557.
Lovelady, C. A., Bopp, M. J., Colleran, H. L., Mackie, H. K., & Wideman, L. (2009). Effect of exercise training on loss of bone mineral density during lactation. Medicine and science in sports and exercise, 41(10), 1902–1907. https://doi.org/10.1249/MSS.0b013e3181a5a68b
Lo, J. C., Burnett-Bowie, S. A., & Finkelstein, J. S. (2011). Bone and the perimenopause. Obstetrics and gynecology clinics of North America, 38(3), 503–517. https://doi.org/10.1016/j.ogc.2011.07.001
Melton LJ, III, Khosla S, Crowson CS, et al. Epidemiology of sarcopenia. J Am Geriatr Soc. 2000;48:625–630.