Strength training boasts an impressive list of health benefits, yet the group that stands to benefit the most – older women – is participating in strengthening activities the least. National guidelines recommend that adults and older adults engage in muscle strengthening activities at least 2 days each week.
Benefits of strength training
The benefits of strength training go far beyond increasing muscle size and strength. Engaging in muscular strengthening activities can:
- Boost metabolism and help reduce body fat
- Increase bone density and reduce the risk of falls
- Improve cognitive functioning
- Reduce the risk of lower back pain
- Decrease the risk of chronic diseases like heart disease and diabetes by lowering blood pressure and cholesterol and improving insulin sensitivity
Read more about the benefits of strength training for adults here.
It is important for older adults, and especially older women to strength train as muscle mass begins declining in your thirties and declines rapidly after the age of 60. A loss of muscle mass contributes to osteoporosis, or a decrease in bone density, which is especially common among postmenopausal women.
Why don’t more women strength train?
Participating in muscle-strengthening activities has clear benefits, especially for postmenopausal women, yet this group participates in strength training the least. Remember, the CDC recommends all adults engage in muscle-strengthening physical activity at least 2 times per week. Fewer people meet this guideline for muscle-strengthening as they age, but across all age groups, fewer women are meeting the muscle-strengthening guidelines compared to men in the same age group. According to the National Health Interview Survey in 2020, over 44% of men aged 18-44 met the muscle-strengthening guidelines while just 34% of women in this same age group met the guidelines. For men and women aged 45-64 the rates of those meeting the guidelines drops to 30% and 24%, respectively. And for older adults, aged 65 and above, the rate of those meeting the guidelines drops even further to just 22% and 17% respectively.
As the numbers from the National Health Interview Survey demonstrate, disparities between men and women begin at a young age. Societal expectations, gender norms, and a pressure to look a certain way are all factors that may contribute to fewer women engaging in strength training. On one college campus, a survey of students found that women not only reported less muscle-strengthening activities, but also reported a lower comfortability using campus recreation facilities, especially weight training areas. This study found that some of the most common reasons women felt uncomfortable included the presence of men in these areas, a perceived lack of skill, and self-consciousness or fear of judgement.
Women may also shy away from strength training due to a desire to look “toned” but not “bulky.” Let’s explore this fear. Did you know that a toned look actually requires muscle growth? It is the increase in muscle size that creates definition. It is very difficult to get bulky, especially for women, and requires a very specific style of training in addition to a large calorie surplus. You won’t get bulky by accident!
How can women increase their comfort strength training?
These hesitations may resonate with women of all ages. So, what can you do to overcome these obstacles and become one of the women who does meet the muscle-strengthening guidelines?
- Increase your skills and knowledge about strength training, consider working with a personal trainer, joining a group fitness class, or asking the gym staff for an orientation to the weight training equipment (this is a free service at most gyms)
- If you feel self-conscious at the gym, try listening to music or going with a friend for support
- If you don’t have access to a gym, look for financial assistance opportunities through your health insurance company or organizations like Silver Sneakers
- Anyone can strength train at home, even with no equipment!
If you’re new to strength training, start with a few weeks of strength training 2 days per week and then progress to 3 days per week. Start with a weight or variation of an exercise that feels manageable and focus on completing the exercise with correct form. Once you feel comfortable with the exercises in your routine, challenge your muscles by increasing the weight you’re using or choosing a more challenging variation of the exercise. Aim to complete 8-12 repetitions of each exercise for 2-3 sets using a weight that is challenging, but feels like you could do 2-3 more reps.
If you have access to a gym or dumbbells, try this beginner dumbbell strength workout. This video is also available in Spanish.
Start building your muscles today for a healthier tomorrow!
Additional Resources
About the Author: Caitlin Fredericks is a statewide Physical Health Specialist. As part of the Integrated Health Disparities program, she provides education, programs, and resources to reduce health disparities in physical health. She is an ACSM certified personal trainer and an ACE certified group fitness instructor. Caitlin has diverse experience working at the intersection of education and physical activity and is actively collaborating with local coalitions to strengthen our community. The Integrated Health Disparities program tackles health issues with an integrated lens of physical, mental, and community health providing programs and resources to address health inequities.