Strength Training for Women

Why Women need Strength Training

Strength training for women is a cornerstone of our health and wellbeing especially as we age. Our longevity (how long and how well we live) is directly connected to our strength. So how do we continue to strength train effectively as we transition through our midlife? One technique we can utilise is with progressive overload training.

What is Progressive Overload Training?

Progressive overload training is a technique in strength and fitness which is particularly beneficial for us women. This method involves gradually increasing the intensity of workouts. This technique challenges our muscles and promotes adaptations that then leads to improvements in our strength, endurance, and muscle growth. As women transition through our 40s and 50s, we experience many changes in our bodies which can be combatted by incorporating strength based training with the help of the progressive overload technique.

How does this strength training technique work?

Progressive overload is about placing incremental stress on the body during exercise. The body has to continually adapt to this stress with each workout. It does this by building the muscle back stronger and then becomes capable of performing the same exercises with less effort. This is then our cue to progress. Progressive overload can be achieved through gradually increasing intensity, volume or tempo in your chosen exercise.

What are the benefits of strength training for women?

For women, progressive overload can be particularly empowering. The misconception that strength training using the progressive overload technique will cause us to look ‘bulky’ is often a reason why many women don’t utilise it. We need to understand the power of the progressive overload technique so we can maintain strength, independence and confidence as we age.

• Bone Health

Incorporating weight-bearing exercises and resistance training will help maintain or even increase bone density, reducing the risk of osteoporosis. As females we experiences a dramatic drop in estrogen as we goes through perimenopause into menopause. This decreases our bone mineral density. Progressively overloading our strength-based exercise will continue to combat this decline.

• Muscle Mass

As muscle mass naturally declines from our late 30s, progressive overload can help preserve and build lean muscle, aiding in our overall strength and even supporting our metabolism. How many women in their older years do you hear say,

I’m not as strong as I used to be

This doesn’t have to be the case if you know and utilise the progressive overload technique.

• Mental Health

Exercise has been shown to improve mood and cognitive function. This can help us during our peri-menopause transition when we may experience mood swings, anxiety and/or depression. Incorporating the progressive overload technique in our exercise regime will build our confidence and give us a natural doses of endorphins to support our mental wellbeing.

Implementing Progressive Overload

To implement progressive overload, we can start by increasing the weight we lift or the number of repetitions and/or the frequency of our workouts. It’s essential to make these increases gradually to avoid injury and allow the body to adapt safely. Adequate rest and recovery need to be made a priority. Working with a MumSafe™ trainer will ensure you apply the progressive overload technique safely and effectively.

By following a progressive overload approach, women can significantly enhance their quality of life and health outcomes as we transition through midlife. It’s a sustainable way to build strength and resilience during a time of uncertainty and change, and it is never too late to start.