Why women need to lift weights

Photo by Maria Fernanda Gonzalez

Strength training isn’t just for men and their quest to be ripped. Recent studies show that lifting weights may have important health benefits for women, especially older women.

When considering a strength training program, whether you go to the gym, hire a trainer or work out at home, proper form is critical, as is finding the right amount of weight and intensity for your fitness level.

Always warm up first with a few minutes of walking or light cardio exercise. Lift and lower your weights slowly, engage your abdominal muscles and remember to breathe. Resistance training using your own body weight is also a valuable part of your program.

Here’s how strength training matters to women:

• Lowers the risk of diabetes by preventing inflammation and blood sugar spikes, especially for overweight postmenopausal women
• Boosts bone density - it optimizes bone mass in younger women and stimulates bone formation in those with osteoporosis.
• Soothes low back pain by strengthening your core
• Prevents frailty and loss of muscle mass that’s common as we age
• Reduces the risk of heart disease by enhancing blood flow and reducing blood pressure
• Makes you smarter - researchers found that senior women who did weekly strength training improved their executive cognitive function by at least 10%
• Improves the quality of your muscles, which allows for more flexible joints and better range of motion

Make sure you give each muscle group a full day or more to recover after each workout. And listen to your body – even though it’s normal to experience mild soreness in your muscles, you’ve overdone it if you feel any sharp pain or end up with sore or swollen joints.

Six hidden benefits of your daily exercise routine

We exercise for all the right reasons that everyone talks about - to lose weight, tone muscles and improve our overall health. But medical research studies show that there are additional benefits you might not be thinking about – and we all can use a little extra motivation to get up and move, right?

1. Better mobility – Daily long walks (or an hour or two of similar activity) can reduce the age-related deterioration of your motor abilities.
2. Improved memory – Twenty minutes of strength-training exercises can boost your long-term memory by ten percent.
3. Reduced anxiety – Exercise releases neurotransmitters that quiet your brain and improve your response to stressful situations.
4. Stronger immunity – You’ll beat a cold or the flu much faster if you exercise regularly, plus you’ll reduce your risk more more serious health conditions like diabetes or heart disease.
5. Deeper sleep – Fall asleep faster, stay asleep longer and kick those sleeping pills to the curb.
6. Higher self-esteem – In addition to feeling better about your body, regular exercise will improve your stamina and your libido.

The Dos and Don'ts of Exercising Smart

We all know how important daily exercise is for our health and overall well-being. That doesn't mean you need to work out for hours and hours each day. But you do need to think about exercising smart.

Does your exercising enhance your life or cause you problems? The safest fitness plans begin slowly and build to a steady pace, so you can learn proper form, prevent injuries and gradually develop your endurance. As you gain strength and stamina, ramping up the intensity of your routines will come naturally.

Here are some important dos and don'ts for getting the most from your moves without hurting yourself:

• DO include time for warming up and cooling down to improve your performance
• DON’T stretch before exercising, save it for after you cool down to protect your muscles
• DO use the proper gear, from shoes to clothes to equipment, to ensure comfort and safety
• DON’T allow poor form – focus on aligning and moving your body properly to prevent injury
• DO drink water before, during and after exercise to avoid dehydration and heat exhaustion
• DON’T exercise the same way every day – variety is more interesting and much more beneficial
• DO keep your workout balanced between exercises that target the front and the back of your body
• DON’T boost your speed or resistance too soon – increase your length of time first
• DO give your muscles 48 hours to recover between any type of strength training sessions

Why Warming Up and Cooling Down is Vital to Your Daily Exercise Routine

Including time for warm-up and cool-down when you exercise can reduce your risk of injury and improve your overall performance. It’s well-worth adding the extra minutes to your routine for the sake of reducing stress on your heart and other muscles.

Be creative – for example, parking further away and walking to and from the gym can be your warm-up and cool-down time.

Warming up for 5-10 minutes gets your blood flowing so you muscles are well-supplied with oxygen. It increases your muscle temperature and makes you breathe a bit faster, which helps your body adjust to the demands of your exercise plan.

Do an activity that’s similar to your normal exercise (walking, running, swimming, etc.) but at a much slower pace - aim for a just little sweat without fatigue. Focus your warm-up on the larger muscle groups first, like in your legs, but save the stretching for after you exercise.

Cooling down for the last 5-10 minutes of your exercise means gradually decreasing your pace, which brings your breathing and heart rate back to normal. Stopping suddenly can make you light-headed as your heart rate and blood pressure are forced to drop too quickly. 

A few minutes of stretching after cool-down, while your muscles are still warm, can improve your joints’ range of motion and help you stay flexible. Stretch each muscle group slowly and gently, holding each stretch for up to 30 seconds without bouncing.

Warming up and cooling down helps you do better…faster…stronger!

Don’t just talk the talk...walk the walk!

Taking a brisk 30-minute walk every day will do you a world of good. Whether you’re hoofing it to work or around a park trail, walking is one of the easiest ways to exercise and it can help you live longer. You can even benefit from a few shorter 10-15 minute walks if carving a half-hour out of your busy day feels prohibitive.

In addition to burning calories, walking strengthens your muscles, bones and joints, improves your blood pressure, and helps manage chronic conditions like diabetes, heart disease, insomnia and arthritis - plus it can even boost your mood for a couple hours.

Good posture is key to getting the most from your walk. Walk with your head up, looking forward. As you move, relax your neck and shoulders, keep your back straight, and tighten your stomach muscles slightly. Let your arms swing freely with your elbows bent a little, or you can pump them a bit for a more aerobic walk. Roll your feet from heel to toe with each step.

Be sure to choose shoes with good arch support and flexible, shock-absorbent soles. Begin your walk with 5 minutes at a slower pace to warm up your muscles, then end your walk the same way to help your muscles cool down.

A few gentle stretches AFTER you’re done (not before you start) will decrease your risk of injury or cramps, as well as make your walks easier and more productive over time.

If you haven't been moving or exercising much, you should start your new commitment to daily brisk walks slowly with just 5-10 minutes per day, then increase your time each week by 5 minutes. Once you have a half-hour mastered – go ahead and work towards an hour, you can do it!