Strength training after 30 - One of the best investments women can make for their health.

As women we are often told that getting older means slowing down. That those pesky aches and pains are just part of ageing. That weight gain and muscle loss is inevitable.

As a Personal Trainer and Registered Nutritionist specialising in women's health, I can confidently say that although aging is inevitable, losing muscle mass and becoming weaker is not.

One of the most powerful tools you can use after 40, to preserve your health and independence is strength training.

Why is strength training so important after 30?

From our 30s we naturally begin to lose muscle mass. Research estimates that women lose approximately 3-8% of their muscle mass per decade beginning around the age of 30 (International Journal of Women’s Health).

During perimenopause (on average beginning in the 40s) and menopause (on average occurring in the early 50s), our oestrogen levels begin to decline, and this can further accelerate muscle loss. In addition, declining oestrogen can increase the risk of osteoporosis, reduce metabolism and result in changes to our body composition. The good news here - strength training combats all of these.

Research consistently demonstrates that strength training helps women:

- Build and preserve muscle

- Improve bone density (reducing the risk of fractures)

- Increase metabolism

- Reduce body fat levels 

- Improve coordination and balance (reducing the risk of falls)

- Support a healthy heart

- Improve insulin sensitivity (aiding blood sugar regulation)

- Boost confidence and overall physical and mental wellbeing

THIS IS ABOUT CREATING A BODY AND THAT SUPPORTS YOU FOR YEARS TO COME.

Strength training is so much more than looking "fit" and "toned"

I have many women come to me wanting to lose weight. Fat loss at any age is certainly possible and strength training will support this. However, I encourage my clients to shift their focus away from this and towards becoming a stronger version of themselves.

Along with its many health benefits strength training enables you to:

- Live independently for longer

- Carry your grandchildren without pain

- Continue to participate in your favourite leisure activities without restriction 

- Travel independently 

- Feel energized instead of tired

Strength training will completely change many aspects of your life. These are the real wins and what I find my clients value the most.

As a Registered Nurse I have cared for many people whose quality of life has declined due to losing muscle, strength and mobility. The prevention of this should begin before we reach our 70s or 80s. This is not to say strength training after 70 is not beneficial, it truly is! However, building a solid base for prevention is the key.

When we combine strength training with adequate dietary protein intake, quality sleep, stress management and recovery we become resilient, not just through the hormonal changes of perimenopause and menopause, but against many of the challenges that life may throw at us.