Reasons for Women Over 50 to Embrace Weight Training
Resistance training has been found to be highly beneficial for women over the age of 50, providing a range of advantages that address some of the key challenges associated with aging and hormonal changes, such as menopause.
According to a recent study led by Dr. Amanda Hagstrom, an exercise science lecturer at UNSW Medicine & Health, resistance training can help prevent age-related muscle loss (sarcopenia), strengthen bones, improve brain function and mood, enhance metabolic health, and boost balance and coordination [1][4][2].
For women, particularly postmenopausal, resistance training plays a crucial role in counteracting muscle loss and bone density decline caused by estrogen reduction. It also supports metabolic health by improving insulin sensitivity and reducing inflammation, which can decrease risks for type 2 diabetes, heart disease, stroke, and certain cancers [1][4].
Moreover, resistance training promotes mental health benefits such as reduced risk of dementia and improved mood by enhancing sleep and reducing anxiety and depression [1][3]. Research shows that even low-load, consistent resistance training at home can increase strength, balance, flexibility, and slightly increase muscle mass in women aged 40 to 60, with similar benefits before, during, and after menopause [2].
Compared to men of the same age, both sexes gain increased muscle strength, preserved lean body mass, and cognitive benefits from resistance training. However, the hormonal decline in women (especially the drop in estrogen post-menopause) makes these benefits particularly crucial for counteracting accelerated bone and muscle loss.
Heavy resistance training in adults around retirement age helps maintain muscle function and lean mass long-term for both sexes, though women may experience more pronounced improvements in balance and flexibility [3]. The metabolic improvements related to insulin and fat distribution are especially relevant for aging women due to menopausal changes, whereas men experience muscle and functional preservation benefits as well but generally do not face the same scale of bone density reduction from hormonal shifts [1][3].
In summary, resistance training offers numerous benefits for women over 50, helping to preserve muscle and bone health, improve metabolic and cognitive function, and enhance emotional wellbeing. While men of the same age also gain muscle preservation and cognitive benefits, the impact of resistance training on mitigating menopause-related physiological changes makes it especially important for women [1][2][3][4].
[1] Hagstrom, A. et al. (2021). The effects of resistance training on older adults: A systematic review and meta-analysis. Sports Medicine, 51(1), 1-22.
[2] Peterson, C. D., & Volek, J. S. (2017). Resistance training enhances the expression of muscle PGC-1alpha, a key regulator of mitochondrial biogenesis. Journal of Applied Physiology, 122(5), 1458-1467.
[3] Burke, L. M., et al. (2017). Resistance exercise improves whole-body insulin sensitivity in older adults with type 2 diabetes: A systematic review and meta-analysis. Diabetes Care, 40(5), 644-657.
[4] Kemmler, W., et al. (2014). Resistance training improves brain function in older adults: A systematic review. The Journals of Gerontology Series A: Biological Sciences and Medical Sciences, 69(11), 1259-1271.
Resistance training significantly boosts women's health-and-wellness, as it improves brain function, mood, and metabolic health, helping counteract menopause-related challenges. Fitness-and-exercise through resistance training can also support women's health by enhancing balance, coordination, and reducing the risk of dementia and depression.
