Strength Training for Women: Live Longer, Live Better

I have been strength training for over 40 years. I have also been a weightlifting instructor and worked out in more gyms than I can count, but one experience has remained with me because it was a defining experience. Years ago, women were a rare sight in weight rooms, and when I was living in Texas, I decided to pay a daily rate to go to a gym where the price was right. Well, this was a bodybuilder’s gym—no machines—just free weights and very large men.

I learned to shed self-consciousness by deciding that I deserved to be there and that I knew what I was doing. It took time, but that lesson prepared me to walk into any gym and take charge of my own experience.

So, why am I talking about strength training for women? A fascinating article just came out in Next Avenue about a new study that finds that women who do strength training two-three days a week are not just likely to live longer but also have a significantly lower risk of death from heart disease. The benefits were astounding- a reduction in cardiovascular mortality by 30%. This is not just about fitness; it's about lifelong health. And a little can go a long way. Other benefits of strength training:

Strength Training Builds Muscle and Bone

Strength training improves bone density and builds muscle. Falls are the leading cause of death and disability for Americans over the age of 65. Muscle mass and bone density can help prevent falls or, if you have one, improve your chances of not having a fracture. Strength training also helps protect joints and decreases joint pain.

Strength Training Improves Mood

Strength training has been shown to reduce symptoms of depression and anxiety while releasing a surge of endorphins. Endorphins produce feelings of happiness and pleasure. Strength training also improves self-esteem and enhances cognitive function.

Strength Training Enhances Metabolism

Building lean muscle mass through strength training can increase metabolic rate, helping you burn more calories at rest. This can be particularly beneficial for weight management and preventing weight gain and obesity.

How to Get Started

Everyone starts at the same place- the beginning. These suggestions are mine, and you may prefer to approach getting started differently.

·         Start a strength training program with a personal trainer.

I believe starting with a professional trainer who can show you the proper technique to avoid injury is well worth the money. I still meet with a personal trainer about every two months for a half hour to revamp my workout.

·         Join a gym.

I know some of you will not like this suggestion and prefer to work out at home. Working out at home is fine, but for me, I have a better workout going to the gym. I work out longer and harder. And it is entertaining checking out all the people!

·         You can lift more than you think.

A word of caution here. This advice is only for women with a base of strength and know what they are doing. Women tend to underestimate their abilities and settle for a baseline of strength.

·         Include balance and flexibility work.

A good trainer will include balance and flexibility exercises to complement your strength training.

It is Never Too Late to Start

Everyone starts in the same place—the beginning. For some inspiration, take a look at some of Alex Rota's photographs of older athletes One of the biggest challenges with strength training is not to compare yourself to others but to honor your own personal journey. Happy lifting!