Empowering Women in Midlife: The Importance of Strength Training for Bone and Muscle Health
When Sarah Baldassaro reached the age of 50, she decided to focus on her health and began strength training with a fitness coach. Strength training is particularly important for women in midlife as it helps maintain bone and muscle health, especially after menopause. Dr. Christina DeAngelis, an OB-GYN at Penn State Health, emphasizes the importance of strength training for overall health and fitness.
Strength training involves working against resistance, which can be achieved through various methods such as using dumbbells, free weights, or machines. Physical therapist Hilary Granat explains that resistance training stimulates bone-building cells when muscles pull on bones. It is essential to challenge yourself by lifting weights that are heavy enough to cause muscle fatigue, typically between six and 30 repetitions.
Baldassaro, who has incorporated strength training into her fitness routine, has seen significant improvements in her overall strength and fitness level. While she still includes aerobic exercises in her workouts, strength training has been a game-changer for her. Granat recommends lifting weights between 5 and 20 pounds, depending on your fitness level and experience.
If you don't have access to weights, there are still plenty of bodyweight exercises you can do to build strength and maintain bone health. Pushups, squats, lunges, situps, and planks are effective exercises that require no equipment. DeAngelis suggests simple activities like getting in and out of a chair to engage your core muscles and improve coordination and balance.
In addition to strength training, impact training exercises like walking, hiking, and climbing stairs can also help build bone density and muscle strength. Balance exercises, such as tai chi or standing on one leg, are crucial for preventing falls and maintaining overall stability. These exercises are beneficial for people of all ages, as bone mass begins to decline around age 40.
After experiencing the positive effects of strength training on her own health, Baldassaro encourages others to start incorporating it into their fitness routines. Don't wait to begin strength training and focus on improving your overall health and well-being.