Shayna Tomlinson, CPT, FMSC
As women age, their bodies naturally go through changes—especially during perimenopause, menopause, and beyond. These stages can bring challenges like decreased muscle mass, lower bone density, a slowed metabolism, and a higher risk of chronic diseases. But here’s the good news: lifting weights three times a week can make a world of difference.
Why Two Days a Week Isn’t Enough
While strength training twice a week is better than none, it often falls short of delivering the consistency and impact needed—especially for women navigating hormonal and physical changes as they age.
The Drawbacks of Just Two Days:
Not Enough for Muscle Growth: To maintain and build muscle, your body needs consistent challenges. Lifting three times a week helps prevent age-related muscle loss (sarcopenia).
Limited Bone Stimulation: Strong bones need regular weight-bearing activity. Three sessions a week keep bones resilient and healthy.
Fewer Metabolic Benefits: Strength training revs up your metabolism, but with only two sessions, the effects might not last through the week.
Lower Consistency: More frequent workouts help reinforce healthy habits and keep you on track with your goals.
The Big Benefits of Lifting Three Times a Week
Maintain Muscle Mass and Boost Metabolism
Starting as early as age 30, women can lose 3-8% of muscle mass per decade, with losses speeding up after menopause. Muscle loss can affect strength, balance, and metabolism, often leading to weight gain and lower energy levels.
- Builds and maintains lean muscle, keeping your metabolism active.
- Improves body composition by reducing body fat and increasing strength.
- Increases your daily calorie burn, even when you’re at rest—great for weight management. (You mean I can burn calories even after my workout? YES!)
Enhance Bone Density and Lower Osteoporosis Risk
Women face a higher risk of osteoporosis as estrogen levels drop with age. Lifting weights applies the kind of stress bones need to grow stronger.
- Increases bone density and reduces the risk of fractures.
- Improves balance and coordination, helping prevent falls.
- Promotes joint stability, reducing pain and improving mobility.
Balance Hormones and Boost Mood
Strength training positively affects hormonal balance, which is particularly important during and after menopause when estrogen and progesterone fluctuate.
- Lowers stress by regulating cortisol levels.
- Triggers the release of endorphins—those feel-good hormones that help with depression and anxiety.
- Supports better sleep, which is often a struggle during menopause.
Support Heart Health and Reduce Chronic Disease Risk
As we age, the risk of cardiovascular disease, type 2 diabetes, and other chronic conditions increases. Weight training can help keep these risks at bay.
- Improves heart health by reducing blood pressure and promoting better circulation.
- Helps regulate blood sugar, lowering the risk of diabetes.
- Supports a healthy cholesterol profile, strengthening your cardiovascular system.
Improve Balance, Independence, and Quality of Life
For older women, maintaining functional strength is key to staying independent and enjoying life to the fullest. Regular strength training can help with:
- Building strength for everyday activities like carrying groceries, climbing stairs, or playing with grandkids.
- Enhancing balance and coordination, reducing the risk of falls and injuries.
- Keeping joints healthy and mobile, allowing you to stay active with hobbies and daily routines.
Common Questions About Lifting Weights
Will I Get Bulky?
No, lifting weights won’t make you bulky. Women typically don’t produce enough testosterone to build large, bulky muscles naturally. Instead, strength training will help you develop lean, toned muscles that enhance your shape and improve strength and metabolism.
Is It Safe for Older Women to Lift Weights?
Absolutely! Strength training is one of the best ways to maintain bone density, balance, and mobility as you age. It also helps prevent falls and supports independence.
What If I Have Joint Pain or a Medical Condition?
Weight training can be adapted to accommodate most medical conditions and joint issues. When done with proper form and guidance, it can even help reduce pain and improve joint stability. Always consult your healthcare provider before starting a new fitness program.
Commit to Three Days a Week for a Stronger, Healthier You
It doesn’t matter if you’re in your 30s, 50s, 70s, or beyond, lifting weights three times a week is an investment in your health that pays lifelong dividends. It offers the perfect mix of challenge, recovery, and consistency—helping you build strength, maintain independence, and live vibrantly at any age.
If you’re ready to get started or want support along the way, reach out to Bill, Gino, or me. We’ll design a program that fits your goals and sets you up for success. Contact us for a free strategy session. 231-329-8835 Bar.and.Plate@gmail.com
Let’s build a stronger, healthier you—today and for the future!