THE BENEFITS OF RESISTANCE TRAINING FOR WOMEN OVER 60

As women age, staying active and maintaining overall health becomes increasingly important, especially when it comes to resistance training. Resistance training is often overlooked by both women and men over a certain age, and instead, increased fear happens when it comes to daily tasks, like walking up and down the stairs or moving something that is too heavy. Lifting weights can be a game-changer for women 60+ and those navigating perimenopause or menopause.

Here’s why you should incorporate it into your routine:

1. Preserve and Build Muscle Mass

Maintaining muscle mass is essential for daily activities, such as lifting groceries, climbing stairs, or even getting up from a chair. As we age, we naturally lose muscle mass. This is a real condition called sarcopenia. Did you know that sarcopenia can begin as early as age 30? Research shows that after age 30 we can lose 3-8% of muscle mass, and even more per decade after age 60. This percentage is greater in those who are more sedentary and do not lift weights. Resistance training in combination with a high protein diet helps to combat this decline by stimulating muscle growth.

2. Enhances Bone Density and Reduces Osteoporosis Risk

After women go through menopause they are at a higher risk of osteoporosis, as our bones become much weaker. Weightbearing exercises, such as lifting weights or using resistance bands, strengthen bones and can help prevent fractures. Did you know that people with stairs in their homes have better bone density than those without stairs? Resistance training puts stress on your bones, encouraging them to become stronger over time.

3. Improves Balance and Reduces Fall Risk

Falls are a significant concern for older adults, often leading to serious and life-threatening injuries. Resistance training enhances core strength, coordination, and stability, all of which improve balance. As you gain strength from lifting, you will not only be less likely to fall, but you will be able to recover from any fall or injury more quickly than someone who does not train.

4. Supports Joint Health

Resistance training strengthens the muscles surrounding joints, providing better support and reducing joint pain. For women with arthritis or joint stiffness, low-impact resistance exercises can alleviate discomfort and improve mobility.

5. Boosts Metabolism

Our metabolism slows as we get older. Since muscle burns more calories at rest than fat, building and maintaining muscle can enhance your metabolism. This can help you manage your weight and body composition as well as your energy throughout the day.

6. Enhances Mental Health and Cognitive Function

Exercise, including resistance training, releases endorphins that improve mood and reduce stress. Research has also shown that regular resistance training can enhance cognitive function, memory, and overall brain health, reducing the risk of dementia. Exercising allows you to focus on learning new skills, which you probably do not do too often!

7. Maintain Your Independence

Resistance training allows you to build muscle, strength, stability, and mobility, which will ensure that you can continue to perform daily tasks independently. Resistance training helps you stay active, confident, and self-sufficient, contributing to a better quality of life.

Takeaway

Resistance training is a tool for older women to maintain their independence, physical health, and even social circle. It’s never too late to start, and even small steps can make a big difference. If you are interested in getting started, email info@pittsburghfitnessproject to learn more about our fitness class for women ages 60+.