Strength Training Benefits for Women over 30

We all know that staying active is important to wellness. Some of us love cardio in different forms, but I’m curious if, as a mama, you are including weight or resistance training in your regimen. In this article I want to highlight why weight training is so beneficial - especially for women over 30.

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FAT LOSS

Building lean muscle helps to burn fat by increasing your metabolism; allowing you to burn more calories throughout the day. One of the best ways to build lean muscle is with weight or resistance training. Adequate muscle mass is one of the best ways to keep body fat lower as you age.

BETTER MOOD/REDUCED STRESS

​Exercise releases mood-improving neurotransmitters such as endorphins, dopamine, norepinephrine, and serotonin which can simulate effects similar to that of antidepressants. Women who train with weights often feel more confident and capable.

BE STRONGER

It goes without saying; training with weights will lead to you having stronger muscles. This helps me be more capable as a mama bear when it's time to carry my 50lb kids to their beds at night! Amongst other things in life that require muscle strength and movement. Being stronger will help you be less dependent on others for assistance in daily living. Single mama here, and this is a necessity for me!

REDUCED RISK OF INJURY, BACK PAIN, ARTHRITIS

Weight training helps to increase bone density (specifically spinal bone density) which helps reduce your chance of bone injuries. Resistance training helps strengthen connective tissue and joint stability to reduce risk of injury. This is crucial for women in helping to defend against osteoporosis when coupled with adequate calcium intake.

IMPROVE PERFORMANCE

Athletic or not, you can just perform better at physical tasks when your body is stronger. Couple strength training with cardiovascular and agility exercises and your body will be better equipped to adapt to everyday life situations - whether it be hiking, maneuvering a heavy shopping cart, playing with your kids, or putting dishes away!

REDUCE RISK OF HEART DISEASE AND DIABETES

Weight training can help to improve cardiovascular health by lowering bad cholesterol and increasing good cholesterol, and in turn this will help to lower blood pressure. Using weight training as part of your routine will also improve the way the body processes sugar, which may reduce the risk of diabetes.*

Side note: If you are concerned about looking “bulky”, know that women have less of the hormone that causes hypertrophy. Lean muscle mass will not make you bulky. 

NO GYM NECESSARY

If you don’t have access to a gym, there are many great ways to incorporate weight/resistance training from home. Some of my favorites include:

1. Workout Regimens led by fitness instructors through Beachbody. I have completed programs like Morning Meltdown 100 with Jericho Matthews, and LIIFT4 with Joel Freeman, and others that include the use of dumbbells you can buy yourself for home use. If this is something that interests you, you can connect with my coach Rachel Frederick here.

2. You can follow a regimen through YouTube channels like PopSugar Fitness, The FitMother Project,  Caroline Girvan and others.

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3.  There are also women leading fitness communities through social media channels like Instagram and Facebook. A local connection who I’m loving lately is OkolebyKamaile. Kamaile Durrett Heide leads live fitness classes in her Private Facebook Community and also sells her own line of uber-cute resistance bands and workout gear with local flair!

I absolutely love resistance training, (I actually struggle with cardio more) and have invested in a dumbbell set for my home which I am so glad I did! I found my set on Amazon, but have also seen many people selling weights through Facebook Marketplace and things like Craigslist. (Be cautious from shopping from strangers online!)

​If you can’t afford a weight set, resistance bands are a good option. You can find bands with or without handles on Amazon as well. Here are a couple options below. ​

As a mom entering year 40, I plan to continue incorporating weight training as long as my body can do it. I hope you’ve learned at least 1-2 new things about the benefits of weight training and see how you can incorporate it into your daily life as well. I’d love to hear what your favorite routines are!
One of the greatest benefits to staying strong and living a healthy lifestyle is the example we set for our children. My hope is that as my kids see me value wellness, they will grow up to be adults that do too. Here's to raising a generation that love their bodies and cares for them well!

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* source https://www.bhliveactive.org.uk/6-benefits-of-weight-training-for-women/