01/17/2026
The best thing g you can do for yourself!!!
The Science of Strength in Menopause
This hormonal shift can lead to decreased bone density, loss of muscle mass, and a slowed metabolism. Dr. Stacy Sims, an Environmental Exercise Physiologist and Nutrition Scientist, explains, âLifting heavy provides the strength-building stimulus you need as estrogen declinesâźď¸âźď¸âźď¸
Do women over 40 need to lift weights?
YesâŚ.training is crucial for women over 40, helping preserve muscle mass, boost metabolism, strengthen bones, improve joint health, and enhance mental well-being builds confidence, helps regulate mood, and gives a sense of control during a time of life when many women feel like their bodies are changing in ways they âŚ
Benefits
There are many benefits to strength training that can improve your health.
1. Makes you stronger
Strength training helps you become stronger.
According to researchers, gaining strength allows you to perform daily tasks much easier, such as carrying heavy groceries or running around with your kids.
Research has also found that it helps improve athletic performance in sports that require speed, power, and strength. One study found that strength training may increase lean muscle mass.
2. Burns calories efficiently
Strength training helps boost your metabolism in two ways.
According to research, building muscle increases your metabolic rate. Muscles are more metabolically active than fat mass, allowing you to burn more calories at rest.
Second, researchTrusted Source shows that your metabolic rate is increased after strength-training exercise. This means that youâre still burning additional calories hours and even days after your workout.
3. Decreases abdominal fat
Fat stored around the abdomen, especially visceral fat, is associated with an increased risk of chronic diseases.
According to researchTrusted Source, this includes:
heart disease
type 2 diabetes
certain types of cancer
StudiesTrusted Source have shown the benefit of strength-training exercises for reducing abdominal and total body fat.
4. Can help you appear leaner
As you build more muscle and lose fat, you will appear leaner.
This is because muscle is more dense than fat, meaning it takes up less space on your body pound for pound. Therefore, you may lose inches off of your waist even if you donât see a change in the number on the scale.
Also, losing body fat and building stronger and larger muscles showcases more muscle definition, creating a stronger and leaner appearance.
5. Decreases your risk of falls
Research shows that all exercise will decrease your risk of falls, but strength training is especially effective at this. One study found strength training in the legs to be especially crucial in reducing fall risk.
Fortunately, studiesTrusted Source have found that many forms of strength training have been shown to be effective, such as tai chi, weight training, and resistance band and bodyweight exercises.
6. Lowers your risk of injury
Studies have found that including strength training may reduce your risk of injury.
According to research, strength training helps improve your range of motion and mobility. This can reinforce strength around major joints like your knees, hips, and ankles.
In fact, one study found that strength training reduced acute sports injuries by one third, and overuse injuries by almost 50%.
7. Improves heart health
According to the American Heart AssociationTrusted Source, regular strength-training exercise can decrease blood pressure.
Research has found that strength training also lowers total and LDL (bad) cholesterol.
8. Helps manage your blood sugar levels
Strength training may lower your risk of developing diabetes and can help those with the condition manage it better. One study found that strength training can help manage your blood sugar levels.
Research has also shown that skeletal muscle helps increase insulin sensitivity. As a result, greater muscle mass can help improve blood sugar management.
One studyTrusted Source found that strength training may also reduce your risk of developing diabetes by up to 30%, compared to those who do not engage in strength training.
9. Promotes greater mobility and flexibility
Contrary to popular belief, strength training can make you more flexible.
According to research, strength training increases joint range of motion (ROM), allowing for greater mobility and flexibility. Plus, those with weaker muscles tend to have lower ROM and flexibility.
In fact, a recent reviewTrusted Source comparing stretching with strength training found they were equally effective at increasing ROM.
StudiesTrusted Source say for best results, ensure youâre completing the full ROM of an exercise. In other words, utilize your full movement potential around a joint. For example, lower yourself into a squat as far as youâre able to go without compromising your form.
10. Improves mental health
Strength training can improve your mental health.
One reviewTrusted Source of 7 studies in youth ages 10â16 years observed a significant association between strength training and high self-esteem, physical strength, and physical self-worth.
Additionally, a small study involving 12 women from showed a significant link between strength training and positive body image.
11. Makes your bones stronger
Strength training is crucial for bone development. You can reap the bone-strengthening benefits of strength training at any age.
Weight-bearing exercises put temporary stress on your bones, sending a message to bone-building cells to take action and rebuild bones stronger.
According to a 2021 study, strength training can reduce your risk of osteoporosis. However, more research is needed.
12. Boosts your mood
Regular weight training may boost your mood and improve your mental health.
StudiesTrusted Source have shown that strength training may reduce anxiety and boost your mood.
One study in adolescent girls found that strength training confers multiple benefits to mood regulation, such as increased self-esteem and self-efficacy.
ResearchTrusted Source has shown that exercise also promotes the release of mood-boosting endorphins, which can play a role in a positive mood.
13. Improves brain health
Those who engage in strength training may have better brain health and protection against age-related cognitive decline.
Studies in older adults have pointed to significant improvements in memory after participating in strength training, compared with those who did not participate in it. However, more research is needed.
According to researchTrusted Source, resistance training has many neuroprotective effects, such as an increased expression of brain-derived neurotrophic factor (BDNF). BDNF is linked to memory and learning.
14. Promotes a better quality of life
Strength training may increase your quality of life, especially as you age.
Studies have linked strength training to increased health-related quality of life in older individuals, defined as a personâs perceived physical and mental well-being.
Whatâs more, strength training may improve quality of life in those with arthritis. One reviewTrusted Source of 32 studies showed strength training significantly improved scores in pain and physical functioning!
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