Exercise for women over 40 should include 3 days a week of weight lifting. This article explains why weight training is so important to this age group and the best way to get into working out with weights.
As a doctor of chiropractic, certified wellness coach and a woman in my 40’s, I understand from both a professional and personal perspective why strength training is so important in the 4th decade of life and beyond.
1. One thing that is a concern to many women is the ease with which we gain weight as we age. There is one reason for this and that is our natural decrease in muscle mass. Muscle is what runs your metabolism and as we age it is not unusual to lose about a 1/2 pound of muscle each year. This means that we can eat less and still gain weight.
Of course, we do not have to lose muscle as we age IF we work our muscles against resistance, i.e. lift weights. Lifting will not cause you to get bulky muscles, you need much more testosterone than you have to make you bulky, but regular weight training will help you save the muscle you have.
2. Exercise for women over 40 should also involve weight training for good bone health. You need a weight bearing exercise that puts the bones under a great deal of stress in order to keep bones dense and weight lifting is the key.
3. Cellulite becomes more of a factor as you age. Cellulite is often thought of as a fat problem but that is not the whole story. As muscle becomes less dense under the skin the fat over top tends to pocket giving you cellulite. You will not lose cellulite by just losing fat, you must also build the muscle below to smooth out the fat.
Many of my female clients dislike the gym atmosphere and I can relate to them, they are crowded, noisy and not to attractive to the nose.
The better alternative is to create a simple yet sophisticated home gym. I strongly recommend you invest in a set of adjustable dumbbells. Adjustable dumbbells are innovative because it is like having 15 sets of hand weights in 1. By simply turning a knob you can go from 5 to over 50 pounds. They are the only piece of equipment you need.
These are better than bands because you are not limited in your exercises and since a good set of adjustable dumbbells such as the ones made by Bowflex give you so many weights to choose from your progress never stalls.
Exercise for women over 40 should include weight lifting to make weight loss easier, create stronger bones and prevent cellulite. If you are not into the gym scene I strongly recommend you look into getting a set of Bowflex adjustable dumbbells, they are all you need for years of good quality strength training.