TIANA HILL | JUNE 2023
As women age, they experience a natural loss of muscle mass known as sarcopenia. According to The National Institute on Aging, this muscle loss can lead to a decrease in strength, mobility, and overall health. Additionally, as women approach menopause, they may experience a decrease in bone density, which can increase the risk of fractures and osteoporosis.
Strength training, also known as resistance training, can help combat these age-related issues by building and preserving muscle mass and improving bone health. Regular strength training can also improve balance and coordination, reduce the risk of falls, and increase metabolism, which can help with weight management.
As a general guideline, women should aim to strength train at least two to three times per week to build muscle. Focusing on proper form and gradually increasing weight and intensity can also aid in muscle growth. It is also recommended to focus on a balanced diet with sufficient protein to support muscle growth. Try out some of these plant-based protein sources recommended by the American Heart Association, which also tend to be high in fiber, vitamins, minerals, and other nutrients.
Overall, adding strength training to an exercise regimen can help women maintain their quality of life and independence as they age.
Grab a set of light weights, and let’s strength train!
Tiana
