Strength Training Exercises For Women And Why Women Over 35 Should Strength Train
As women age, particularly beyond the age of 35, maintaining and building muscle becomes increasingly essential.
Hormonal changes, particularly those occurring around peri-menopause and menopause, lead to shifts in body composition, reduced muscle mass, and potential increases in body fat.
These changes can impact bone density, metabolism, and overall health, but incorporating strength training exercises for women helps counteract these effects, enhancing both physical strength and mental well-being.
Benefits of Strength Training for Women in Peri-Menopause and Menopause
During peri-menopause and menopause, strength training becomes even more beneficial due to its positive impact on bone density, muscle preservation, metabolism, and overall wellness.
The hormonal fluctuations women experience often lead to decreased muscle tone and increased fat storage, which can be frustrating.
However, strength training as part of a women’s fitness plan can be transformative, supporting a healthier body composition, reducing stress, and even improving sleep.
Here’s a breakdown of five essential exercises that target different muscle groups, helping women build a balanced, strong body and maintain fitness as they age.
Deadlift
Primary Muscles Worked: Hamstrings, glutes, lower back, and core.
Benefits: Deadlifts are one of the most effective exercises for strengthening the posterior chain, which includes the hamstrings, glutes, and lower back.
This exercise promotes better posture, supports the lower back, and improves functional strength for daily activities, such as bending and lifting.
Recommended Sets and Reps: Aim for 3-5 sets of 6-12 reps to build strength and tone.
Why It’s Beneficial: For women over 35, deadlifts not only help improve strength but also contribute to better balance and stability, which become increasingly important with age.
Additionally, deadlifts are an excellent calorie-burner, making them valuable in any weight loss or maintenance program.
Barbell Press
Primary Muscles Worked: Chest, shoulders, and triceps.
Benefits: Often called the bench press, the barbell press strengthens the chest, shoulders, and triceps, which are essential for upper body strength and good posture.
This exercise builds pushing power, making it easier to perform daily activities that involve pushing or lifting.
Recommended Sets and Reps: 3-5 sets of 6-12 reps for strength and endurance.
Why It’s Beneficial: Upper body strength is crucial for women as it reduces the risk of developing rounded shoulders and other postural issues, especially for those who work at desks or spend hours in front of computers.
Regular bench pressing can lead to more defined arms and a stronger chest, enhancing
overall physical appearance and confidence.
Bent Over Row
Primary Muscles Worked: Upper back, lats, and biceps.
Benefits: Bent over rows target the muscles of the upper back, an area often neglected but critical for posture and preventing back pain.
Strengthening these muscles enhances stability, supports good posture, and reduces the risk of back and shoulder discomfort.
Recommended Sets and Reps: Perform 3-5 sets of 6-12 reps.
Why It’s Beneficial: A strong upper back promotes balance, correct posture, and functional strength.
This exercise can be particularly helpful for women who may experience upper back tension or rounded shoulders due to sedentary activities or desk work.
Assisted Pull-Ups
Primary Muscles Worked: Lats, upper back, biceps, and core.
Benefits: Assisted pull-ups are an excellent way for women to build strength in the upper back, lats, and core, enhancing overall stability and functionality.
They’re beneficial for improving grip strength, which often declines with age, and supporting core engagement.
Recommended Sets and Reps: 3-5 sets of 6-12 reps, adjusting the assistance level as strength improves.
Why It’s Beneficial: Building a strong upper body has long-term benefits, especially for daily tasks that require pulling or lifting.
Assisted pull-ups help women gain confidence and strength gradually and effectively engage the upper body.
Squats
Primary Muscles Worked: Quads, glutes, hamstrings, and core.
Benefits: Squats are fundamental for lower body strength and stability.
They target major muscle groups, such as the quads, glutes, and hamstrings, and contribute to improved mobility, balance, and leg strength.
Recommended Sets and Reps: 3-5 sets of 6-12 reps for strength and endurance.
Why It’s Beneficial: Squats are an efficient, compound movement, making them perfect for building a strong, toned lower body.
For women over 35, squats help maintain mobility, making everyday activities like walking and climbing stairs easier.
Please Note: For each exercise, it’s essential to have adequate mobility to perform them with correct form.
We highly recommend working with a personal trainer to guide you through these movements before taking on these exercises independently.
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