Why These Women Got into Weight Lifting in Their 40s — and How You Can do the Same

**Women Over 40 Discover the Benefits of Strength Training**

In recent years, a growing number of women over 40 have taken to strength training, recognising its numerous health benefits. While the stereotypical image of weightlifting has often revolved around glamorous bodybuilders, many women are now embracing the practice not just for aesthetics but for improved health, particularly in the area of bone strength and overall resilience as they age.

Research indicates that consistent strength training is vital for maintaining bone density, especially as women reach menopause, when the body becomes more susceptible to bone loss. Dr Lamees Hamdan, an integrative medical doctor and founder of Timebeam, emphasises the importance of strength exercises coupled with a balanced diet rich in calcium, vitamin D, and other essential nutrients. “As we approach menopause, building bone becomes more challenging, but it is certainly not impossible,” she states.

Understanding the connection between muscle and bone health is crucial. As muscles contract during weightlifting, they exert stress on bones, signalling the body to increase bone density. Hence, as women strengthen their muscles, they simultaneously enhance their skeletal framework. This understanding has motivated many women to incorporate weightlifting into their fitness regimens.

Three women at various stages of their strength-training journeys recently shared their motivations and routines, illustrating how this practice has transformed their lives.

Sarah Jensen, a 43-year-old strength coach and personal trainer, began lifting weights after witnessing her mother’s struggles with hip replacements. “I have this fear of not being able to move the way I want to move,” she said. Sarah emphasises the significance of mastering each movement and practising consistent strength training three to four times a week, integrating both strength and accessory workouts into her routine. Despite juggling her career and family responsibilities, she schedules her workouts in advance, advocating for the commitment to this empowering practice.

Lana Masor, who is nearing 49, is an inspirational speaker and podcaster. She found that heavy weightlifting, which she defines as lifting to the point of muscle fatigue, is essential for her overall health. Lana attends her gym daily and engages in strength and cardio classes. Her motivations are centred around disease prevention and improved bone health, and she has even taken her training to the next level by preparing for an international competition. “Working out has helped me manage stress and improve my sleep,” she said, noting that she feels more energetic now than in her younger years.

Meanwhile, 56-year-old Heather Carter, who refers to herself as a “workout warrior,” acknowledges the necessity of weightlifting in her life. Describing her experience with ongoing shoulder and back issues, she understands the importance of a consistent routine. “I know I have to strengthen these areas to feel better,” Heather explained. Her commitment to attending three classes a week at her fitness centre showcases her devotion, despite not being an avid workout enthusiast. Her approach highlights that showing up is sometimes the most significant challenge.

Experts in the fitness industry also offer insights for those considering starting a strength training programme. April Medrano, Vice President of Stride Fitness, insists that strength training should be prioritised like any important commitment. “You have to make it non-negotiable,” she advises. Additionally, she suggests that three days a week is optimal, combining focus on both push and pull movements.

Safety is another crucial aspect, especially for women in their 40s and beyond. Greg Cirillo, an athletic performance coach, highlights the importance of cautious progression and avoiding high-impact movements that could jeopardise bone health. “Mixing high-impact exercises sparingly into your week is essential,” he notes.

Medrano also recommends that women focus on lifting weights that challenge their limits. Particularly, she suggests aiming for a weight where only one or two reps can be accomplished beyond the target number. Progress, she says, can be achieved through gradual increases in weight or repetitions, rather than overwhelming oneself with drastic changes.

Ultimately, it appears that the shift towards strength training among women over 40 is more than just a fitness trend; it has evolved into a necessary practice for enhancing quality of life. With the testimonies of women like Sarah, Lana, and Heather, alongside professional insights, the message is clear: strength training provides invaluable benefits, making it accessible and crucial for women at any stage of life. As more women embrace this empowering journey, they are not just lifting weights; they are lifting themselves towards better health and well-being.