Did you know... women can lose up to 20% of bone density during the 5-7years following menopause. If you lose bone quickly, you have a greater chance of developing osteoporosis. (ref: nof.org)
This is why I can't stress enough the importance of resistance training for women.
How does strength training help?
When our bones are put under stress from the force of resistance training over a long period of time, they grow stronger and increase in density to withstand the extra load and force.
Resistance training increases bone density and therefore decreases the chances of women and men developing osteoporosis later on in life.
How many times per week should I train?
Men and women should participate in muscle strengthening activities that work the major muscle groups (legs, hips, back, chest, abdomen, shoulders and arms) at least 2-3 x each week.
Why else is strength training good?
Using weights powerfully stimulates the body to release hormones, growth factors and endorphins that build muscle, burn fat, and slow the aging process. Add to that an improved immune and cognitive function, focus, and a general sense of well-being. What's not to like right?
Examples of strength training include
lifting weights
using resistance bands
doing push-ups, pull-ups and sit-ups.
Even everyday activities such as carrying groceries, playing with your kids and gardening can strengthen muscles.
Approximately 1 in 2 women over the age of 50 will break a bone because of osteoporosis, according to the National Osteoporosis Foundation. I don’t want to be one of them.
For more help and advise, please feel free to contact me. I train all ages and abilities and make it enjoyable for all. Lots of love x