Strength-training comes with a host of benefits regardless of your age, from more toned muscles to a speedier metabolism and more. But this form of exercise (also called resistance training) can be especially beneficial for women over 50 for combatting the changes that occur during menopause. And keeping in mind strategies that can maximize your strength-training workouts at 50 plus can go even farther towards helping you thrive.
Strength-training is the most effective non-pharmacological intervention to combat both muscle and bone loss, said Juliana (Jewel) Kling, M.D., an internal medicine physician and the assistant director of the Mayo Clinic Center for Women’s Health. Research shows that women experience high levels of both during the menopausal transition (primarily caused by the sharp decline in estrogen), making them more susceptible to osteoporosis and associated problems, per the Centers for Disease Control and Prevention (CDC). That said, strength-training may help counteract these declines, according to research in The Journal of Clinical Medicine.
Meet the experts: Juliana (Jewel) Kling, M.D., an internal medicine physician and the assistant director of the Mayo Clinic Center for Women’s Health; Tina Tang, C.P.T. is the owner of Iron Strong Fitness.
And the benefits don’t stop there. Strength-training workouts can boost metabolism, support heart health, aid in weight management and support overall vitality, said Dr. Kling. “Additionally, [they] may improve mood, cognition, and sleep quality,” she noted.
All of this said, it’s important to talk to your doctor before starting a new exercise program, including strength-training. Once you have the all-clear, consider these tips and strategies—from experts and women who have seen the results first-hand—to get the most out of your strength-training workouts.
How to maximize your strength-training workouts over 50
Start with bodyweight moves.
“You don’t need a gym or fancy equipment,” said Tina Tang, C.P.T., owner of Iron Strong Fitness. After a good warm up, you can start with bodyweight exercises, like a chair or box squat, incline push-ups (see a demo from Tang here), and step-backs or supported lunges. Tang recommended doing two to three sets of eight to 10 reps of each of these moves, twice per week.
Build on these major movement patterns.
When bodyweight exercises start feeling easy, add a little weight and progress gradually, Tang said. You can also begin to mix in variations of exercises in each of the foundational movement patterns including the following (with links to examples):
-
Squat (e.g., goblet squat, bodyweight squat)
-
Hinge (e.g., glute bridge, deadlift)
-
Push (e.g., push-up, overhead press)
-
Pull (e.g., row, band pull-apart, lat pulldown)
-
Core (e.g., plank, dead bug)
Tang’s client Olga Milne, 54, was hesitant to lift weights because of a back issue she’s had for 20 years. But after getting encouragement from her doctor (critical!), she started with very light weights and gradually increased as she felt comfortable.
Months later, “I had a good laugh when I saw my mom’s reaction as I picked up a 25-pound Easter turkey at the store,” said Milne. “I moved it with one hand without even thinking about it—and no one in my family had seen me carry more than three pounds in the last 20 years.”
Do an uncomfortable number of reps.
Starting with lighter weights doesn’t mean taking it too easy. Even with body weight or lighter weights, make sure those last one to two reps are challenging you—that’s how you know you’re getting the most out of a workout. “If you’re making a face on those last two, it is challenging [enough],” said Tang. Do what works for you and increase as you are able to.
Vary your workouts.
Tang said that an ideal week includes two days of lifting, five days of 30-minute brisk cardio (which could be walking), and one to two days of mobility/stretching. In addition to her weekly workouts with Tang, Malini Wadhera, 57, likes long walks on her recovery days, and sometimes mixes in group fitness classes for variety.
Strength-training for several years has Wadhera feeling stronger (she can lift heavier weights) and more flexible. Other wins were unexpected: Recently, she surprised herself by getting up from a low stool without using her hands to assist, for example.
Incorporate some more explosive moves.
We lose power—the ability to move quickly—as we age, too, said Tang. Exercises like light jumps, bounds, or med ball tosses help maintain type II muscle fibers—the ones that help us react quickly and powerfully, and potentially avoid a fall.
You’ll definitely want to clear these moves with your doctor before you begin, especially if you have osteoporosis or osteopenia, but once you’ve done that, Tang suggested adding one or two power moves to your workouts after your warmup and before your main strength exercises. Check out some sample moves from Tang here.
Prioritize recovery.
“Always prioritize safety and allow for recovery between sessions,” said Dr. Kling. Walking is Tang’s go-to active recovery, and her clients love it, too. It’s a great way to keep blood flowing on those days off from the gym and helps to reduce soreness. Rest and eating right are crucial too: “Sleep and protein are non-negotiables for recovery and results,” said Tang.
Fuel your body.
Speaking of proper nutrition, it’s essential not only to support recovery, but also to fuel your workouts in general. It’s especially crucial to consume enough protein as we age, said Tang, and other experts agree. While the Recommended Dietary Allowance is about 0.8 grams of protein per kilogram of body weight, active people may want to aim for 1.2 to 2.0 grams per kilogram of body weight. (Talk to your doctor or a registered dietitian for personalized advice.)
It’s also recommended to aim for a serving of veggies—the more colorful and varied the better—and a fist-sized portion of whole grains or minimally processed carbs per meal, especially around your workouts. Getting enough water is important, too, as staying hydrated supports joint health and performance.
In terms of supplements, Dr. Kling said creatine may be considered as an adjunct to resistance training for improving muscle strength in women over 50.
Seek support if you need (or want) it.
Consider hiring a trainer, even short-term, to learn proper form and get into a groove with strength-training. Joining a group class can also help with structure, consistency, and community to help you stay accountable. Milne said she feels a rush of happiness after Tang’s group strength-training classes, something she hadn’t experienced related to exercise in a while. That’s what it’s all about.
Dietary supplements are products intended to supplement the diet. They are not medicines and are not intended to treat, diagnose, mitigate, prevent, or cure diseases. Be cautious about taking dietary supplements if you are pregnant or nursing. Also, be careful about giving supplements to a child, unless recommended by their healthcare provider.
You Might Also Like
-
Can Apple Cider Vinegar Lead to Weight Loss?
-
Bobbi Brown Shares Her Top Face-Transforming Makeup Tips for Women Over 50