The benefits of strength training for women as they age

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For the most part, as we get on in years, we become more grateful for what our bodies are able to do – rather than how they look.

Often brings new challenges (like sore hips after pushing yourself too hard on a walk or getting sunspots where you never used to get them), but it also offers opportunities to look after your health in ways that are more meaningful than ever before. One thing that can help you age well? Strength training.

Regardless of whether you're in your thirties, forties, fifties, sixties or beyond, strength training can give your health a makeover and a whole lot of quality of life. It's not about deadlifting the heaviest weights or looking good in a sleeveless dress – it's about improving your health, protecting your body and feeling your absolute best.

and menopause. Here’s why.

It's great for building up your bones

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The good news? Strength training's one of our best guns in the fight against age-related bone loss. Research shows that doing a regular resistance program, even just twice a week, can help slow down or even reverse bone loss by kickstarting new bone growth. By throwing a bit of gentle stress on the bones through exercises like lifting weights, resistance bands or bodyweight exercises, we can encourage the bones to become denser and stronger.

discovered that the gals who did weight-bearing exercises like squats, deadlifts, and lunges noticed a big improvement in bone density. Also, having stronger bones means fewer breaks and injuries, even as we get older.

It boosts your metabolism

Fair dinkum, you might notice you're gettin' a bit thicker around the middle, even if you've not made any changes to your chowdown habits. What strength training does is boost your lean muscle mass, which in turn chucks a wobbly with more calories at rest. In simple bloke-sized terms, muscle is metabolically active, meanin' it keeps shootin' energy even when you're veggin' out on the couch.

Aussies who lift heavy regularly report better weight control and a better bod, with less fatty tissue and more toned muscle. And to set the record straight, pumping iron won't make you look bloated like a footy player – women naturally produce less testosterone than blokes, which helps you build lean muscle, not bulk.

It helps you avoid getting injured

Getting worried about losing your footing or tripping as you get older? Weightlifting doesn't just make you more robust; it also improves your balance and coordination. As we get on in years, our nerve and muscle connection – the communication between our brain and muscles – becomes less reliable. This can give you a higher chance of taking a tumble and getting hurt.

Tossing strength training into your regime helps retrain your system, making it easier to stay steady on your feet. Research has shown that resistance training, particularly when it involves one-legged movements or exercises like staircase steps, significantly slashes the risk of falls.

It can give you a pick-me-up.

How are you first thing in the morning? Lifting weights at least annually can also help. A general exercise routine can improve your mood, and strength training is no exception in this regard. It can release endorphins, often referred to as feel-good hormones, and help reduce symptoms of anxiety and depression.

Resistance training can improve cognitive function, too, supporting memory and focus as we age. And the benefits don't stop there: a good strength training session can improve sleep quality, leaving you feeling refreshed and ready to tackle the day.

Give your body time to recover. Train once or twice a week, and take rest days in between.

Beginning a strength training program doesn't have to be a bit daunting. If you're new to the gym, here are some tips to make it feel less overwhelming (just be sure to check in with your GP first).

Start with light weights or bodyweight exercises such as push-ups, planks and squats. As you get stronger, gradually increase the weight you're using.

If you're not sure about doin' it right, trainin' with a personal trainer can be a top way to boost your confidence and avoid gettin' injured.

Incorporate activities you enjoy into your fitness routine. Whether it's using exercise bands, kettlebells or participating in a group class, finding something you like will keep you motivated.

Aim to have two to three strength-building sessions per week. You don't need to spend hours at the gym – 30 minutes is enough to get results.

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