Lifting Weights 101 for The Woman in Midlife

 

As women in midlife, we must be working hard to combat the effects of aging on our bodies: reduced muscle mass and bone density loss. Lifting weights is one of the most beneficial things we can do to combat this inevitable occurrence.


Not sure where to start? Come try a FREE Fit Zone class where you’ll get step by step instruction. Classes are live and on-demand. Click the link below to register for your free class.


exercise tutorials

If you have access to a gym or have equipment at home, here are some good exercises to start with:

THE PHYSICAL BENEFITS OF WEIGHTLIFTING

Preservation of Muscle Mass

  • Sarcopenia is the loss of muscle mass, strength, and function. It can lead to increased frailty and reduced independence

  • A sedentary lifestyle accelerates muscle atrophy, therefore regular physical activity is crucial for maintaining muscle mass

  • Lifting weights can prevent or reverse muscle loss, and helps maintain strength and mobility

    Bone Health

  • Osteoporosis is a condition characterized by weakened bones that become brittle and more susceptible to fractures

  • It's particularly common among postmenopausal women due to the decline in estrogen levels

  • (DEXA) scan is the most common test to measure bone density and diagnose osteoporosis

  • Lifting weights stimulates bone formation and helps to maintain and even increase bone density and reduces the risk of fractures

    Metabolism Boost

  • Muscle tissue is metabolically more active than fat tissue. This means that muscle burns more calories at rest compared to fat. For every pound of muscle gained, the body burns an additional 6-10 calories per day at rest.

  • By increasing muscle mass through strength training, you can boost your basal metabolic rate (BMR), leading to more calories burned throughout the day, even when not exercising.

    Joint Health

  • Strengthening your muscles also helps to support your joints and improve function of the joints as well

  • Stronger muscles can reduce the risk of joint injuries and alleviate symptoms of arthritis too

THE MENTAL AND EMOTIONAL BENEFITS

Improved Mental Health

  • several endorphins are released that contribute to the well-being and pain-relief effects often referred to as the "runner's high." These endorphins are part of the body's natural response to physical stress and play a key role in mood regulation and pain management

  • Lifting weights can reduce symptoms of anxiety and depression, and enhance mood.

Increased Confidence

  • Finishing a tough workout is empowering - and it sets the stage for the rest of the day

  • Engaging in regular strength training can boost self-esteem and improve body image

Pattern Recognition and Memory:

  • Strength training often involves learning and remembering different exercise routines and patterns. This process can enhance memory and improve the ability to recognize and recall complex sequences.

  • Regularly engaging in strength training helps create new neural pathways and strengthens existing ones, aiding in better memory retention and cognitive function.

 

PRACTICAL TIPS FOR GETTING STARTED

  1. Consult a Professional

    • At least at the beginning, it’s super important to get the help of a professional to ensure you are using proper form and technique to prevent injuries.

    • We are creatures of habit, so often if we are not careful, we will simply repeat the same strength training exercises over and over again which can lead to muscle imbalances and boredom. This is where a professional can help - we must keep the body and the brain guessing so we don’t get into a rut

  2. Start with Basics

    • Start with fundamental exercises (like the ones I linked to video tutorials above)

    • A good beginner workout is 2 days per week and perform 3 sets of 10-12 per exercise - maybe upper body one day and lower body another day

  3. Consistency Over Intensity

    • Focus on getting consistent strength training versus sporadic sessions. And start with moderate resistance and build your way up to heavier weights and more explosive movements over time

    • Start with a realistic schedule and gradually increasing the intensity

  4. Incorporate Variety

    • It’s important to change up different types of strength training exercises - a good mix of bodyweight exercises, dumbbells, and resistance bands

    • Be sure to change up how you are challenging the muscles as well - for example, you could do supersets one day and the next day, you might do no repeats. Keep it interesting by changing up your format each session

 

ADDRESSING COMMON CONCERNS

  1. Myth: Weightlifting Makes Women Bulky

    • This is just untrue. It’s really hard for women to “bulk up” - trust me! I was in the body building world for bit and women will go to extreme measures to build muscle!

    • If you do tend to put on mass easily, focus on lower weights and higher reps to focus on toning the muscles instead of bulking

  2. Fear of Injury

    • Some women shy away from strength training because of fear of injury - but the truth is, we should be afraid of injury in normal life due to muscle weakness and imbalance

    • Assuming you are getting a proper warm-up, cool-down, and that you are using proper form while executing the exercises, and that you are using appropriate weights, you should feel confident you are being safe and protecting your body from injuries in the future. Again, get professional help here if you are unsure of how to do a warm-up, execute with proper form or choose appropriate weights, etc

  3. Time Constraints

    • We are busy!! You’ve probably heard the quote, “make time for wellness now, or you’ll have to make time for sickness in the future” - this applies to lifting weight too - we must make time to protect our bodies by building muscles and strengthening our bones or our bodies will not work for us in the future

    • I promote quick & efficient workout routines that can be done in a short time, and from the comfort of your own home. Going from zero weekly exercise minutes to just ninety minutes per week can reduce your risk of dying from all causes by 14 percent!

SUCCESS STORY from Joan’s Client, Jan

This is Jan…

She’s in her mid 70’s and is one of my most loyal Fit Zone participants. Here’s what she has to say about adding in strength training later in life. It’s pretty incredible what she was able to do!!!

“Many of you have heard that weight-bearing exercises are recommended to maintain bone density as we age. I have had bone density scans every two years as recommended for someone my age. I just got the results from my last scan, and was delighted to find out that my bone density has increased! Very good news indeed. I attribute this in part to working out with weights several times a week. Joan’s virtual classes have allowed me to do that on my own schedule. Just wanted you all to know that it works! Thanks so much Joan and keep up those classes please!”


 Jan A from Tucson, AZ

You know you want to incorporate lifting weights, but you are ot sure where to start?

Come try a FREE Fit Zone class where you’ll get step by step instruction. Classes are live and on-demand. Click the link below to register for your free class.


 

Joan Dandeneau