Resistance training is a must for women who want to live long and healthy lives.

Women need muscles to keep us strong, able and independent. We start out with less muscle than men, then we lose more as our oestrogen levels decline with age.

The decline starts at around 30 and strength takes a big nose dive between the ages of 50 and 70. This makes it harder for us to make muscle but not impossible. It just means that we need to train smarter.

“It makes you feel empowered. This transfers to daily life and boosts confidence and self-esteem.”

Training smart

When I say ‘train’, I don’t mean hammering the treadmill for hours on end. Cardio does have an important place in your training schedule, but resistance training is essential to provide a stimulus to your neuromuscular system and activation of muscle fibres. If your short on time, choose exercises that work multiple muscle groups (compound exercises) such as deadlifts, squats, push-ups, chin-ups, planks etc.

5 benefits of resistance training:

• It makes you feel empowered. This transfers to daily life and boosts confidence and self-esteem.

• It increases bone density which helps to prevent debilitating diseases such as osteoporosis.

• It increases muscle mass which speeds up metabolism and increases fat burn.

• It enables you to focus on weight on the bar rather than your weight on the scale.

• It strengthens connective tissues which helps to prevent injuries.

Lift heavy

Many women don’t lift heavy enough. I often find this is a combination of confidence and fear. If you have access to a gym, strength training with heavy weights is a great way to build muscle. Don’t worry, your genes won’t allow you to get ‘big and bulky’. With the right programming you won’t get injured using heavy weights either.

Whilst using weights is desirable, they’re not essential. Bodyweight exercises or using resistance bands can also be extremely effective providing you reach a point of fatigue that doesn’t compromise your form.

Lift often

If you can schedule strength training in 3 or 4 times a week then fantastic. If not, then great results can be achieved from twice a week. If you participate in another sport such as running, even just adding in one strength session a week will have a notable impact.

Fuel up

Protein is your new best friend! As we age our protein needs increase and as we increase our exercise our protein needs increase too. (See my previous posts/email on protein). As we age our carb needs decrease, but this is also dependant on activity level. Carbs are needed as fuel for high intensity activity and to refuel afterwards when insulin sensitivity is high.

If you need any specific advice or help, or if there’s a subject you’d like to know more about, email or message me and I’ll be more than happy to help.

Best wishes,

Charlotte 

PS: If you want to take ownership of your health and find your inner strength and confidence, take a look at The Evolution Journey, a training system designed specifically for women.