{"id":13990,"date":"2025-04-21T16:18:31","date_gmt":"2025-04-21T09:18:31","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=13990"},"modified":"2025-04-21T16:18:31","modified_gmt":"2025-04-21T09:18:31","slug":"age-strong-why-strength-training-is-non-negotiable-for-women-after-40","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=13990","title":{"rendered":"Age Strong: Why Strength Training Is Non-Negotiable for Women After 40"},"content":{"rendered":"<p><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<p data-start=\"643\" data-end=\"908\"><img fetchpriority=\"high\" decoding=\"async\" class=\" wp-image-316702 aligncenter lazyload\" src=\"https:\/\/sp-ao.shortpixel.ai\/client\/to_webp,q_glossy,ret_img,w_657,h_438\/https:\/\/fitbottomedgirls.com\/wp-content\/uploads\/2025\/04\/shutterstock_795132439-scaled.jpg\" alt=\"\" width=\"657\" height=\"438\"\/><img loading=\"lazy\" decoding=\"async\" class=\" wp-image-316702 aligncenter lazyload\" src=\"https:\/\/fitbottomedgirls.com\/wp-content\/uploads\/2025\/04\/shutterstock_795132439-scaled.jpg\" alt=\"\" width=\"657\" height=\"438\" srcset=\"https:\/\/fitbottomedgirls.com\/wp-content\/uploads\/2025\/04\/shutterstock_795132439-scaled.jpg 2560w, https:\/\/fitbottomedgirls.com\/wp-content\/uploads\/2025\/04\/shutterstock_795132439-300x200.jpg 300w, https:\/\/fitbottomedgirls.com\/wp-content\/uploads\/2025\/04\/shutterstock_795132439-1024x683.jpg 1024w, https:\/\/fitbottomedgirls.com\/wp-content\/uploads\/2025\/04\/shutterstock_795132439-768x512.jpg 768w, https:\/\/fitbottomedgirls.com\/wp-content\/uploads\/2025\/04\/shutterstock_795132439-1536x1024.jpg 1536w, https:\/\/fitbottomedgirls.com\/wp-content\/uploads\/2025\/04\/shutterstock_795132439-2048x1365.jpg 2048w, https:\/\/fitbottomedgirls.com\/wp-content\/uploads\/2025\/04\/shutterstock_795132439-150x100.jpg 150w\" sizes=\"auto, (max-width: 657px) 100vw, 657px\"\/><\/p>\n<p class=\"\" data-start=\"643\" data-end=\"908\">Ask most women how they want to age, and you\u2019ll likely hear something like, \u201cI just want to stay healthy and independent for as long as possible.\u201d<\/p>\n<p class=\"\" data-start=\"643\" data-end=\"908\">That desire often stems from wanting to feel confident, capable, and good in their bodies\u2014even as those bodies change with age.<\/p>\n<p data-start=\"643\" data-end=\"908\">Nothing will put a damper on your ability to age strong than having weak bones.\u00a0<a href=\"https:\/\/fitbottomedgirls.com\/2024\/12\/podcast-episode-147-bone-health-osteoporosis-prevention-with-karin-weinstein\/\">Bone density<\/a>\u00a0can literally make or break your quality of life postmenopause. So a key element of aging strong is having a strong bones in your skeleton.<\/p>\n<p class=\"\" data-start=\"910\" data-end=\"1122\">But when it comes to supporting women through perimenopause and postmenopause, the guidance many receive is to maintain bone density is \u2026 lacking. Most doctors don\u2019t offer much proactive advice, and when they do, it\u2019s often vague or incomplete.<\/p>\n<p>Part of the problem? The research on perimenopause is still catching up. But it also reflects deeper cultural beliefs about what women\u2019s bodies\u00a0<em data-start=\"1268\" data-end=\"1276\">should<\/em>\u00a0look like and what we assume they\u2019re capable of as they age.<\/p>\n<p>There are a few reasons that bone fractures from falls are more common in postmenopausal women than any other population. Let\u2019s talk about them and why they are important.<\/p>\n<h2>The Missing Link: Bone Health, Hormones, and Strength<\/h2>\n<p>As women age, they begin to lose bone mineral density (BMD) right around the time when perimenopause starts. This is attributed to overall hormonal changes, but particularly the decrease in estrogen\u2014which plays an important role in how our bodies maintain strength and density. When estrogen levels drop,\u00a0bones become more porous and fragile. This raises the risk of osteoporosis and fractures from everyday falls.\u00a0So something as normal as tripping and falling can result in a more severe fracture than when the bones are stronger and healthier.<\/p>\n<p>While both men and women experience changes to their hormones which affect bone density later in life, unlike men, who typically lose <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7867125\/\" class=\"external\" rel=\"nofollow\">testosterone<\/a> gradually over time, women experience a sharper hormonal shift. Once menopause hits (defined by 12 consecutive months without a period), that drop accelerates. Without intentional intervention, bones can weaken rapidly.<\/p>\n<h2>Why the Knowledge Gap for Women Over 40?<\/h2>\n<p>I recently asked a group of women what advice they\u2019d received from their primary care practitioners when they started perimenopause. A few were told to focus on strength training but the majority said they were given no health recommendations whatsoever or were simply told to make sure they were getting enough calcium.<\/p>\n<p>This tracks with what medical professionals are taught regarding a proactive approach to women staying strong and healthy as they age.<\/p>\n<p>Amanda Aune, MSc, MPH, BSN, RN, shared that nurse practitioners are taught in medical school to suggest the following to postmenopausal women as preventative for osteoporosis:<\/p>\n<ul>\n<li>Adequate intake of calcium (1200mg\/day for postmenopausal women)<\/li>\n<li>Adequate intake of vitamin D<\/li>\n<li>Weight bearing and resistance exercise<\/li>\n<li>Fall prevention<\/li>\n<li>Avoiding tobacco<\/li>\n<li>Moderating alcohol intake<\/li>\n<\/ul>\n<p>But, as you can see from list above, she says that this advice lacks clarity and definition. What qualifies as \u201cresistance training\u201d? What does \u201cfall prevention\u201d really entail?<\/p>\n<p>According to Aune, clinicians are also required to give information the different medications that can prevent bone loss and reduce the risk of fractures and notes that \u201cthe meds are what most people are looking for.\u201d<\/p>\n<h2>How Strength Training Supports Bone Density<\/h2>\n<p>Which brings me to the other main reason that women are at a higher risk for bone fractures from falls\u2014women aren\u2019t encouraged to do activities that build bone as they age. At least not in the same way men are.<\/p>\n<p>Multiple studies have shown that one of the key things you can do to increase bone density is physical activity\u2014but the most effective types of bone building activities are strength training (lifting weights) and impact training (jumping).<\/p>\n<p>The reason that strength training and impact training are so effective for increasing bone density is that in order to grow, your bones need stress and force. When you put a certain amount of stress on your bones, your body responds by generating bone-forming cells to create more bone tissue. Like creating its own insurance policy against future, similar types of stress.<\/p>\n<p>From a biomechanical perspective, when you\u2019re <a href=\"https:\/\/fitbottomedgirls.com\/2025\/04\/what-does-lifting-heavy-mean\/\">lifting heavy (for you) weights<\/a>, your muscles pull on your bones, creating tension (aka stress), that stimulates your body to make your bones stronger and more dense.<\/p>\n<p>The key is that the load on your bones has to be heavy enough to create the right amount of mechanical tension to stimulates bone growth. If the weights you\u2019re using aren\u2019t causing enough stress on your muscles and bones, it\u2019s not going to be an effective method for increasing BMD.<\/p>\n<h2>How Women Have Been Conditioned to Stay Weak<\/h2>\n<p>And the problem is that, when it comes to strength training, women are typically encouraged to use smaller hand weights, light and pink and feminine, as opposed to <a href=\"https:\/\/fitbottomedgirls.com\/2025\/01\/episode-153-longevity-training-to-lift-weight-not-to-lose-weight-with-niki-sims\/\">heavier weights or barbells<\/a>.<\/p>\n<p>Although it\u2019s now more common for women to lift heavier weights or do high intensity exercise like Crossfit, in general, women are more likely to do cardio workouts or gentler bodyweight movement like pilates or yoga. The reason these types of workouts are typically more popular with women is that they are geared more towards getting smaller rather than getting stronger.<\/p>\n<p>In a\u00a0<a href=\"https:\/\/fitbottomedgirls.com\/2025\/03\/diet-culture-lies-truth-about-health-fitness\/\">diet culture world<\/a>\u00a0which prioritizes smaller-bodied women, exercise that burns calories and tones your core will always be assigned a higher value.<\/p>\n<p>Unfortunately, aiming for being smaller and thinner \u2013 and\u00a0<a href=\"https:\/\/fitbottomedgirls.com\/2025\/04\/healthy-eating-advice-and-disordered-eating\/\">the mechanisms<\/a>\u00a0that many women use to get there \u2013 are not likely to result in increased bone density.<\/p>\n<p>I spoke with\u00a0<a href=\"https:\/\/www.instagram.com\/laurelbeversdorf\/\" class=\"external\" rel=\"nofollow\">Laurel Beversdorf, CSCS<\/a>\u00a0(certified strength and conditioning specialist) and ERYT 500, about the diet-culture influenced mindset that has kept many women, now in their 40s, 50s, and 60s, from doing heavier lifting or higher intensity workouts. She notes that much of the aversion to lifting heavier weights comes from a fear of getting bigger instead of smaller. And yet, having more muscle going into menopause is actually protective.<\/p>\n<blockquote>\n<p><em>\u201cWhy are you so afraid of having muscle on your body given the health benefits of having muscle on your body?,\u201d Beversdorf asks women who avoid lifting weights. \u201cIt\u2019s better metabolically. It\u2019s better for you musculoskeletally, and as you approach menopause your body will actually start to lose muscle a little bit faster, so why not bank some muscle to take you through that period of life when you might be less responsive to muscle growth.\u201d<\/em><\/p>\n<\/blockquote>\n<p>She continues with a question that gets at the overarching\u00a0<a href=\"https:\/\/fitbottomedgirls.com\/2025\/03\/why-we-need-feminism-in-fitness\/\">patriarchal<\/a>\u00a0ideology that makes women sometimes work against their own best interests because of unhelpful, often harmful beliefs about body shape and size.<\/p>\n<blockquote>\n<p><em>\u201cWhat is it about the societal narratives that you\u2019ve internalized that make you feel like you need to stay in a body that doesn\u2019t have muscle? And who does that benefit? Does that truly benefit you or is it in service of another agenda or system of control that as a woman you remain without visible muscle or thin or small. What are the other ways that women are made to feel, be, and act small and why and who does that serve?\u201d<\/em><\/p>\n<\/blockquote>\n<h2>The LIFTMOR Study: Real Proof That Heavy Lifting Works<\/h2>\n<p>It was Beversdorf who first introduced me to\u00a0<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26243363\/\" class=\"external\" rel=\"nofollow\">the LIFTMOR study<\/a>, a groundbreaking \u201crandomized controlled trial that investigates the effects of high-intensity resistance and impact training (HiRIT) on bone mineral density and physical function in postmenopausal women with osteopenia and osteoporosis.\u201d<\/p>\n<p>The study followed postmenopausal women in two groups: one group did HiRIT twice weekly under supervision and the other did low intensity strength training twice weekly on their own at home. The study followed them for 8 months. What the <a href=\"https:\/\/podcasts.apple.com\/us\/podcast\/episode-91-liftmor-not-less-an-interview-with\/id1614469934?i=1000696118548\" class=\"external\" rel=\"nofollow\">LIFTMOR study<\/a> found is that the HiRIT group increased their BMD significantly at the femoral neck (hip joint) and lumbar spine (lower back), as well as improving their overall functional performance, when compared to the other (lower intensity) group.<\/p>\n<p>Additionally, the HiRIT program was \u201cwell tolerated\u201d and there were no injuries or vertebral fractures due to lifting heavy weights or jumping.<\/p>\n<p>Beversdorf, who works with women in the perimenopause and postmenopause age ranges, notices that older women often surprise themselves with what they\u2019re capable of because strength wasn\u2019t always something they focused on when they were younger.<\/p>\n<blockquote>\n<p><em>\u201cBecause they\u2019re women and have been raised in a society where they\u2019ve been ushered towards activities that are feminine in nature, they\u2019re capable of reaching levels of strength in 50s and 60s that they never experienced or enjoyed in their 20s\u2014because in their 20s they were encouraged to do things that were gentler, slower, lower intensity, so they were never really working on their strength until now. And so they have all of this room to blow their previous levels of strength out of the water.\u201d<\/em><\/p>\n<\/blockquote>\n<blockquote>\n<p><em>\u201cTheir expectations are low,\u201d she continues. \u201cOlder women have very low expectations for what they\u2019re able to achieve with strength, which is honestly sometimes good because then they get to be blown away and pleasantly surprised by how little it takes for them to be much much stronger than they were.\u201d<\/em><\/p>\n<\/blockquote>\n<h3 class=\"\" data-start=\"5923\" data-end=\"5962\"><strong data-start=\"5927\" data-end=\"5962\">Expert Tips for Getting Started<\/strong><\/h3>\n<p class=\"\" data-start=\"5964\" data-end=\"6189\">Beversdorf and Aune both recommend starting with a professional if possible\u2014especially if you have osteopenia, osteoporosis, or are brand new to lifting. Working with a coach helps ensure proper form, safety, and progression.<\/p>\n<p class=\"\" data-start=\"6191\" data-end=\"6336\">Aune also adds that it\u2019s important to\u00a0emphasize that\u00a0people who haven\u2019t lifted or worked out in a while, or have other health concerns, or those who have a disability or disease which prevents them from engaging in the type of training shown to be effective in the LIFTMOR study\u00a0<em>can and should<\/em>\u00a0be encouraged to do the lower weight or body weight exercise because \u201cit does help some, maybe just not to the same degree. If we say, \u2018oh that doesn\u2019t work or does nothing,\u2019 we are potentially sending an ableist or discouraging message.\u201d<\/p>\n<p class=\"\" data-start=\"6191\" data-end=\"6336\">So even if you\u2019re starting (or sticking) with bodyweight or lighter weights, you\u2019re still doing something good for your bones and your muscles.<\/p>\n<h2>It\u2019s Time to Change the Narrative Around How to Stay Strong Over 40<\/h2>\n<p>With increased data from studies like the LIFTMOR study, our advice to women is shifting and fleshing out into something more specific.<\/p>\n<blockquote>\n<p><em>\u201cI think older women would benefit from simply having it put in their mind that they SHOULD do strength training because as we become less physically active we feel less capable and then we have thoughts like, \u2018I can\u2019t strength train, that\u2019s too much for me. I should just stick to lighter weights or yoga or pilates because that\u2019s more my pace and more what I can handle,&#8217;\u201d says Beversdorf. \u201cBut the conundrum there is that they would be able to handle more if they actually challenged their bodies more with exercise.\u201d<\/em><\/p>\n<\/blockquote>\n<h2>Real Women, Real Results<\/h2>\n<p><span style=\"font-weight: 400;\">I asked 2 of my own students about the impacts of strength training later in life. Both women are postmenopausal and both led fairly active lives before starting strength training.\u00a0<\/span><\/p>\n<h3>Julie, 63: \u201cI\u2019m Stronger, I Hurt Less, and I Can Lift My Grandson\u201d<\/h3>\n<p><span style=\"font-weight: 400;\">Julie Corliss has been exercising since she was a teenager, but didn\u2019t start prioritizing strength training until she was diagnosed with osteoporosis at 61. Now, at 63, she does strength training 2-3 days a week, mostly on her own after working with a personal trainer to understand correct form. She says that her work as a medical writer has also informed her understanding about the importance of strength training for overall physical health, particularly as we age. <\/span><\/p>\n<blockquote>\n<p><em><span style=\"font-weight: 400;\">\u201c<\/span><span style=\"font-weight: 400;\">I\u2019ve come to appreciate how strength training benefits your metabolism, mainly by helping you burn fat more efficiently and improving how your body responds to insulin, both of which lower the risk of diabetes and other chronic diseases.\u201d<\/span><\/em><\/p>\n<\/blockquote>\n<p><span style=\"font-weight: 400;\">She adds that she\u2019s noticed how strength training has improved her quality of life and reduced physical pain. <\/span><\/p>\n<blockquote>\n<p><em><span style=\"font-weight: 400;\">\u201cPersonally, I\u2019ve also found that building up my core strength has really helped reduce bouts of occasional low back pain. Stronger leg and arm muscles also complement the other exercise I do \u2014for example, I can do challenging yoga poses with more ease and hike uphill for longer periods of time.\u201d And, she says, \u201cI\u2019m comfortable lifting and carrying my 4-month old grandson, who now weighs about 15 pounds.\u201d<\/span><\/em><\/p>\n<\/blockquote>\n<h3>Susie, 77: \u201cIt\u2019s All About the Overhead Bin\u201d<\/h3>\n<p><span style=\"font-weight: 400;\">Susie Strasser has also lived a very active life and part of what motivates her to strength train consistently in her 70\u2019s is to maintain that active life for as long as possible. \u201cIt\u2019s the only way I know of to preserve a sense of strength and independence,\u201d she says.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Whenever she and I talk about strength training, she says that it\u2019s all about the overhead compartment, referring to the ability to put your suitcase in the overhead bin on an airplane by yourself. And in some ways, proving to those who might otherwise believe that because she\u2019s an older woman, she is fragile and not capable of taking care of herself. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">She adds that strength training has come with some added bonuses that she didn\u2019t entirely anticipate, like pride in her physical ability.\u00a0 <\/span><\/p>\n<blockquote>\n<p><em><span style=\"font-weight: 400;\">\u201c<\/span><span style=\"font-weight: 400;\">I like feeling strong and independent at 77, and it feels important to be prepared for those moments \u2013 mostly, these days, in the garden and when I\u2019m traveling \u2013 when strength is called for. And I can\u2019t deny the sense of satisfaction I got from tying with an 11-year-old in a plank-holding competition that involved another 12 year old, two 8 year olds, and two 40-somethings.\u201d<\/span><\/em><\/p>\n<\/blockquote>\n<h3>Their Advice for Other Women<\/h3>\n<p><span style=\"font-weight: 400;\">While many women are primed to go into perimenopause and postmenopause at a disadvantage, these two women are working to make the later years of their lives as full and active and strong as they can be, which is powerful. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">They\u2019re doing it by incorporating strength training into their regular physical activity and learning to lift heavier because heavy lifting and impact training are the best forms of exercise or movement that you can do to increase your bone density and live a more active, healthy life in the postmenopause phase of your life.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Both women have advice for those who haven\u2019t started strength training yet, but want to feel better as they get older.<\/span><\/p>\n<blockquote>\n<p><em><span style=\"font-weight: 400;\">\u00a0\u201c<\/span><span style=\"font-weight: 400;\">Walking and aerobic exercise are great, but adding strength training can help you function better now and in the future,\u201d Julie says. \u201cYou don\u2019t need to spend a lot of time or money \u2014 even 10 to 15 minutes a couple times a week doing body weight exercises can make a difference to start.\u201d<\/span><\/em><\/p>\n<\/blockquote>\n<p><span style=\"font-weight: 400;\">Susie brings it back to the idea that strength training isn\u2019t about reinforcing diet culture norms, but opposing it. The purpose of lifting weights isn\u2019t about how you look, but how you feel.\u00a0 <\/span><\/p>\n<blockquote>\n<p><em><span style=\"font-weight: 400;\">\u201cStart small. Find a way to do it that you enjoy and have confidence in \u2014 you don\u2019t have to become a body-builder or join a gym to learn and gain strength enough to make you feel good about maintaining your ability to be independent and your sense of strength.\u201d<\/span><\/em><\/p>\n<\/blockquote>\n<h2 data-start=\"6661\" data-end=\"6707\"><strong data-start=\"6665\" data-end=\"6707\">The Bottom Line: Age Strong, Not Small<\/strong><\/h2>\n<p class=\"\" data-start=\"6709\" data-end=\"6868\">Too often, women are told to focus on staying slim instead of staying strong. But strength is what supports your bones, your confidence, and your independence.<\/p>\n<p class=\"\" data-start=\"6870\" data-end=\"6956\">Strength training is more than a workout. It\u2019s a radical act of self-care that says: <em data-start=\"6959\" data-end=\"7010\">I deserve to feel powerful in my body\u2014at any age.<\/em><\/p>\n<p class=\"\" data-start=\"114\" data-end=\"316\">Start small. Start where you are. And know this: it\u2019s <em data-start=\"283\" data-end=\"290\">never<\/em> too late to get stronger.<\/p>\n<p class=\"\" data-start=\"318\" data-end=\"404\">Whether you\u2019re 43 or 73, your body is capable of more than you\u2019ve been led to believe.<\/p>\n<p class=\"\" data-start=\"406\" data-end=\"532\"><strong data-start=\"408\" data-end=\"497\">Pick up the weights. Push back against the narrative. Choose strength. <\/strong>Your future self will thank you. <em data-start=\"6959\" data-end=\"7010\">\u2014Naomi<\/em><\/p>\n<\/div>\n<p><script async src=\"\/\/www.instagram.com\/embed.js\"><\/script><br \/>\n<br \/><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><a href=\"https:\/\/fitbottomedgirls.com\/2025\/04\/strength-training-for-women-over-40\/\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ask most women how they want to age, and you\u2019ll likely hear something like, \u201cI just want to stay healthy and independent for as long as possible.\u201d That desire often stems from wanting to feel confident, capable, and good in their bodies\u2014even as those bodies change with age. Nothing will put a damper on your &hellip;<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-13990","post","type-post","status-publish","format-standard","hentry","category-fitness"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/13990","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=13990"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/13990\/revisions"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=13990"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=13990"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=13990"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}