Why Strength Training is Essential for Women Over 50 [Ep 39]

In this episode, you'll discover why strength training is an essential part of a fitness routine for women over 50. You’ll learn how it can help you maintain muscle mass, improve metabolism, and boost your overall independence. With strength training, you can prevent muscle loss (sarcopenia), improve bone density, and enhance your long-term quality of life.

Lisa also explains how strength training can positively affect your mood, energy levels, and sleep quality, all while helping you feel more confident and capable. Whether you’re new to strength training or looking to refine your routine, this episode is packed with motivation and tips to help women stay strong, vibrant, and unstoppable in midlife. 

Episode Highlights
[00:30] Protect Your Muscle Mass
[02:10] Strengthen Your Bones
[03:36] Stay Independent Longer
[05:42] Boost Energy and Sleep Better
[07:25] Improve Mood and Confidence

Thanks for listening!

🎉 Free Resources 🎉

Jumpstart Checklist - Download the checklist and jumpstart your journey to a fitter, stronger, more confident and happier you. Get it here!

To help you set positive, motivating goals you are excited about, get this free Goal Setting for Success Worksheet.

Transcript

Hello, hello and welcome back. Today we're diving into one of the most important topics for women over 50, strength training. Strength training is essential for women over 50 and today I'm going to go over exactly why. Whether you're looking to get leaner, boost your energy, prevent muscle loss, or stay independent as you age, strength training has your back. So settle in and let's talk about being strong and vibrant and dare I say unstoppable.

First up, let's talk about muscle retention and keeping the muscle you already have. Did you know that after age 30, women start losing as much as three to 5 percent of muscle mass per decade. By the time 50 rolls around, this speeds up. If we're not actively doing something to stop it, this process is called sarcopenia and it can lead to loss of strength, mobility, and independence down the line.

The great news is that strength training can reverse or accelerate. at least significantly slow this process. By building and maintaining muscle, not only are we improving our health and how our clothes fit, we also stay strong enough to handle more mundane daily tasks. Some things that I've noticed recently that are a lot easier since I've been strength training are carrying multiple big bags of groceries up a flight of stairs to the kitchen, lifting a suitcase into the overhead compartment on a plane, walking long distances without getting tired. And being able to get up from the floor with ease. Strength training is your key to staying independent and living life on your terms. 

Now, what about longevity? It's a buzzword. We're hearing a lot these days. And what does it really mean for us as we age?

For me, longevity isn't about just adding more years to our lives, but it's also adding more life to our years. So we not only live longer, but we live longer with a higher overall quality of life. Numerous studies have shown that strength training helps women improve not only muscle strength, but also bone density, something we need to really pay attention to post menopause because when our estrogen levels drop, we become more susceptible to osteoporosis, which increases the risk of fractures.

Lifting weights puts a healthy stress on our bones, encouraging them to stay strong and less prone to breaks. On top of that, strength training has been shown to improve metabolism, which can help combat the unwanted weight gain that so many people experience during midlife by increasing muscle mass.

You're naturally burning more calories throughout the day, even when you're just sitting around on the couch. It's like having a little internal furnace working for you 24/7, helping you manage your weight with more ease think of every strength training session as an investment in your health allowing you to continue doing the things that you love well into your later years, whether that's traveling, pursuing hobbies, playing with your grandchildren, by staying strong now, you're ensuring that your future self will not only enjoy a longer life, but a life filled with purpose, activity, and joy. 

Let's also touch on something that many of us, myself included, deeply value. Independence. One of the most empowering aspects of strength training is that it helps us remain self-sufficient as we age. Some of the main reasons people go into assisted living and nursing homes are that they need help with daily tasks, they have mobility and balance issues, and they're worried about falls and injuries. Maintaining strength is a key aspect in prevention of all of these, providing the confidence to handle whatever life throws our way. Now, imagine reaching your seventies or eighties and still having the ability to hike, garden. For me, it's dance, you know, enjoy anything that truly brings you joy.

Strength training today is the key to ensuring that your body is healthy. is going to be able to support the life you want to lead tomorrow. It's not just about living longer though. It's about having that strength, mobility, and confidence to continue doing the things that make life like rich and meaningful for you.

Now let's dive into some more immediate benefits that strength training has, related to mood, sleep, and energy levels. First, strength training is a natural mood booster. When you exercise, your body releases endorphins, those feel good chemicals. They help reduce feelings of stress, anxiety, and depression.

Strength training in particular can give you a mental boost because you're not only moving your body, you're also achieving tangible progress. The sense of accomplishment that you can get from like lifting heavier weights one day or completing a really challenging set. It can make you feel empowered and it's a great way to combat the emotional ups and downs that come with midlife transitions.

Next, sleep. Many women in their 50s struggle with getting good quality sleep, whether it's from hormone changes, stress, or just simply the busyness of life. Strength training has been shown to improve sleep quality by helping you fall asleep faster and sleep better. As well as enjoying a deeper, more restorative sleep, the physical exertion of lifting weights or working against your body weight for resistance helps tire you out in a way that promotes better sleep.

And the reduction of stress and anxiety from those endorphins also play a role in calming your mind for a good night's sleep. And when you're well, rested , everything improves your mood, your focus, your productivity. Plus when you get enough sleep, your body is able to recover more effectively and more efficiently, which makes your strength training sessions even more effective.

So that is definitely a win win. And last but not least is energy. When you build muscle, your body becomes more efficient at using energy.

And as a result, you feel more energized throughout the day. Strength training also improves circulation and oxygen flow to your muscles. Which can leave you feeling more revitalized than drained after a workout. So if you have been feeling sluggish or fatigued, strength training could be the perfect remedy to help boost your stamina.

And when you feel physically strong, that confidence spills over into other areas of your life, from your career to your relationships, Moving beyond the physical, there is a huge mental and emotional component to strength training. As we age, it can feel a little like our bodies are betraying us. We might look in the mirror and see some new wrinkles or skin sagging in places that it didn't used to. And it can really mess with our confidence.

Strength training allows you to shift the focus from how your body looks to what your body can do. Each rep you complete, each weight you lift, is proof that you are capable, resilient, and powerful. And that mindset can be life changing. So, where should you start? If you're new to strength training, I always recommend starting slow and focusing on form.

You don't have to lift heavy weights right away. In fact, body weight exercises like squats, lunges, and pushups are a fantastic way to build strength, especially if you're just getting started. These compound exercises are going to give you a really good foundation. And then over time you add resistance, whether that be with dumbbells machines, barbells, resistance bands, kettlebells, and don't forget to balance your routine with flexibility work like stretching or yoga.

That helps keep your joints healthy and mobile. So to wrap things up, if you've been feeling uncertain about strength training , I want to reassure you that strength training will help you stay strong and independent, and it will boost your mood, improve your sleep, and give you energy to truly flourish in the season of life.

So let's lift each other up literally and embrace all the incredible benefits strength training has to offer. If you're ready to start, be sure to download your free jumpstart checklist for energy, strength, and confidence designed specifically for women in their fifties who want to boost their fitness and vitality. You can grab that free checklist at LisaDupreeCoaching.com/checklist, or by using the link in the show notes.

As always, if you're enjoying the podcast, please take a minute to leave a review or share it with a friend who could use a little more mojo in their life. Thank you for joining me today until next time, get out there and keep your mojo rising.