Strength Training: Why It’s a Game-Changer for Women as We Age by Kelly Mangini

Read Time: 4 minutes

If you're anything like me—juggling work, kids, and a million other responsibilities—finding time to work out can feel like a luxury you can’t afford. But let me let you in on a little secret: strength training isn’t just another item to tick off your to-do list; it’s a game-changer, especially for women like us as we age. As a 39-year-old mom of two who’s knee-deep in the world of nutrition and fitness, I can vouch for the amazing benefits of strength training. Let’s dive into why lifting weights or doing resistance exercises should be a top priority in your fitness routine.

1. Boosts Metabolism and Helps Manage Weight

First off, let’s talk metabolism. As we age, our metabolism tends to slow down, making it easier to gain weight and harder to shed those extra pounds. Strength training is a powerful antidote to this problem. When you build muscle, you’re effectively revving up your metabolism because muscle tissue burns more calories at rest compared to fat tissue. This means that even when you’re not working out, your body is still burning calories more efficiently. For busy moms, this is a huge plus—it means you can enjoy a bit more flexibility with your diet without constantly stressing about the scale.

2. Enhances Bone Health

One of the biggest concerns for women as they age is bone health. Osteoporosis, a condition where bones become fragile and brittle, becomes more common with age, particularly after menopause. Strength training plays a crucial role in maintaining bone density. When you lift weights or engage in resistance exercises, you’re essentially putting stress on your bones, which in turn stimulates bone-forming cells and helps to increase bone density. So not only does strength training help you stay fit, but it also fortifies your skeleton, reducing the risk of fractures and falls.

3. Improves Muscle Mass and Strength

Let’s be honest—there’s something incredibly empowering about feeling strong. As we age, we naturally lose muscle mass, a condition known as sarcopenia. This loss can affect our balance, strength, and overall functionality. By incorporating strength training into your routine, you’re counteracting this muscle loss and improving your strength. This doesn’t just mean you’ll be able to lift heavier groceries or carry your kids more easily; it also translates into better posture, enhanced stability, and a lower risk of injury. Plus, building muscle can make everyday tasks feel less daunting and more manageable.

4. Boosts Mental Health and Mood

Let’s face it—being a busy mom can be stressful. Between work, family, and everything else, it’s easy to feel overwhelmed. Strength training can be a fantastic outlet for managing stress and boosting your mood. When you exercise, your body releases endorphins—those “feel-good” hormones that help reduce feelings of anxiety and depression. There’s something about the rhythm of lifting weights and pushing yourself that clears your mind and helps you feel more centered and focused. It’s a form of self-care that not only benefits your body but also your mental well-being.

5. Supports Functional Fitness

Functional fitness is all about being able to perform everyday activities with ease, and strength training is key to enhancing this. From lifting your kids to carrying groceries or simply getting up from the floor, the strength you build through resistance training translates directly to these everyday tasks. Strengthening your muscles helps maintain mobility and reduces the risk of injury, making those daily chores and activities feel like a breeze. It’s not just about looking good; it’s about being able to live your life fully and without limitations.

6. Encourages Better Sleep

If you’re anything like me, you know that quality sleep can sometimes feel elusive. Strength training can actually help improve your sleep patterns. Regular physical activity, especially strength training, helps regulate your sleep cycle and can make falling asleep and staying asleep easier. It’s a win-win situation: you get to improve your fitness while also enjoying more restful, rejuvenating sleep.

7. Promotes Healthy Aging

Aging gracefully is all about maintaining your quality of life, and strength training plays a crucial role in that. As we age, our muscle mass, bone density, and overall strength naturally decline. Regular strength training can help counteract these changes, ensuring that you maintain your independence and vitality as you get older. By focusing on building and preserving muscle mass, you’re investing in your future self, making sure you can continue to enjoy all the activities you love and remain active for years to come.

8. Fosters a Positive Body Image

Lastly, strength training can do wonders for your body image. As you see yourself getting stronger and more capable, it boosts your confidence and helps you appreciate what your body can do. It’s not just about aesthetics; it’s about feeling strong and empowered in your own skin. When you’re proud of your accomplishments and the progress you’re making, it can shift your perspective and foster a healthier, more positive relationship with your body.

How to Get Started

I know how tough it can be to squeeze in a workout between kids' activities, work, and everything else on your plate. To start, try adding in one full-body day of strength training each week.  Use whatever weights you have for resistance and try to get better at the exercises each time you workout.  You can even start with bodyweight movements like squats, lunges, push-ups, bench dips, and targeted core work.  If that sounds overwhelming, choose one exercise to start, and work on mastering it.  Strength training is not an all-or-nothing activity– every little bit counts!  💪✨

Kelly Mangini is a Certified Personal Trainer and Nutrition Coach. She enjoys using the Metabolic Mindset Method to help women break free of diet culture and find sustainable fat loss without over-restricting calories or doing endless hours of cardio.