Mother’s Day month is a great time to focus on the benefits of resistance training for women through the life stages. There is a gender gap in physical activity with men tending to be more active than women. This may relate to the local and international research suggesting that women tend to shoulder the burden of unpaid labour around the house. Over many years of personal training I’ve noticed that women often put family responsibilities first and work in the gaps. Health largely gets left out.
Juggling responsibilities requires strength and resilience, both physically and mentally. Resistance training exercise is an important activity for women. Resistance training exercise is any activity that builds lean muscle mass to create structural stability. Strong ligaments and tendons support joints and reduce the likelihood of injury during exercise. But you don’t need to be exercising to get injured – many people get injured from the comfort of their own chair. Sitting puts stress on all your postural muscles. If you don’t have adequate muscle tone to support you then your body can adapt to the slumped stance as its new normal. This can potentially cause back and neck pain, pulled muscles and tension headaches.
Everyone loses muscle mass at a rate of around 3-5% per decade, but women face additional challenges to structural stability in mid-life. When menopause begins there is a decline in oestrogen, making women vulnerable to a variety of health conditions. Oestrogen is needed to help lay down bone, so resistance training is important to rebuild and reduce the risk of osteoporosis. Resistance training helps protect against other chronic conditions such as back pain, arthritis, heart disease and diabetes.
Another benefit of investing in lean muscle mass is the ability to manage body weight more easily. Lean muscle mass is the main determinant of metabolic rate, the number of calories you burn when you are at rest. As lean muscle mass erodes through the middle years of life weight often creeps on. Many women experience a gain of around 1kg per year. Over a decade you can find yourself 10kgs heavier even though you’re moving and eating about the same.
Resistance training also has positive effects on brain function. Some of these cognitive advantages will be from reducing stress, increasing confidence and improving quality and quantity of sleep. But research shows that the benefits of improving blood flow to the brain are far more significant. Weight training has been proven to delay the onset of Alzheimer’s for people at risk, and it can slow the progress of the disease. Alzheimer’s impacts 30% more women than men in New Zealand.
Some women are put off resistance training due to the stereotypes of traditional bodybuilding. But resistance training comes in many forms – it may be free weights or machines on the gym floor but it could also be bodyweight resistance such as a Pilates class. It’s important to seek guidance on proper form to ensure the workout is safe and effective.
Maintaining lean muscle mass is an important component of health for women of every age. Resistance training just two or three times a week can build a competent, confident body and mind. Being a strong person gives you the independence to look after yourself, and the reward that comes from caring for others.
