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7 Reasons Why Women 35+ Need To Lift Weights | Lifting weights for women

1. Increased muscle mass and strength.

As women age, we naturally start to lose muscle mass and strength, for some of us that could be 1%-3% per year! Lifting weights helps counteract this process by promoting muscle growth and maintaining strength, which is crucial for overall health, functional independence, and injury prevention.

A woman setting up a barbell in a gym

2. Improved bone health.

Weightlifting is a weight-bearing exercise that puts stress on the bones, stimulating bone growth and reducing the risk of osteoporosis and fractures. This is particularly important for women over 35, as bone density naturally declines with age. We all want to live long, healthy, independent lives don't we?

3. Enhanced metabolism.

Strength training can boost your metabolism by increasing muscle mass. As muscles are metabolically active tissues, they require more energy to maintain, leading to an increase in calorie burning even at rest. This can be beneficial for weight management and maintaining a healthy body composition.

Two women high fiving each other after a workout

4. Injury prevention and joint stability.

Lifting weights strengthens the muscles surrounding the joints, providing better support and stability. This can reduce the risk of joint-related issues, such as arthritis and chronic pain, and improve overall joint function.

5. Improved body composition.

Strength training helps shape and tone the body, giving it a more defined and sculpted appearance. It can help reduce body fat and increase lean muscle mass, resulting in a higher muscle-to-fat ratio and a more favourable body composition.

A strong woman lifting a barbell doing a back squat at the gym

6. Increased functional strength.

Regular weightlifting improves overall functional strength, making daily activities easier and reducing the risk of injuries related to daily tasks. Lifting groceries, carrying heavy objects, or simply maintaining good posture become less challenging with a stronger body. It's such an incredible feeling to be able to lift heavy things by yourself, or to have someone ask you to help them lift something because they recognize your strength.

7. Enhanced mental well-being.

Exercise, including weightlifting, has been shown to have numerous mental health benefits. It can reduce stress, anxiety, and symptoms of depression, and boost mood and self-confidence. We know that exercise releases those mood-boosting hormones, so if you're feeling down a workout can help - and quickly! Engaging in weightlifting can provide a sense of accomplishment and empowerment, as well. In turn, you're start to feel more confident in yourself and your capabilities leading to improved overall well-being.

Remember, it's always a good idea to consult with a healthcare professional before starting any new exercise program, especially if you have any underlying health conditions or concerns.

If you're looking to work with a certified, qualified, experienced, and passionate personal trainer, I'm your girl! I also offer FREE workouts on my YouTube channel:

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