Why Weight Training Matters at Every Stage of Life
Samantha emphasized the increasing importance of resistance exercises as women grow older. She explained that with age, and particularly during perimenopause or after reaching the late thirties, the body begins to lose muscle mass more rapidly. For her, the visible decline in strength and endurance underscores the need for women to prioritize weight training. By maintaining and improving muscle tone, she noted, women can protect their overall health and physical vitality.
“It is very important for women to understand the importance of weight training, especially as we age, in older women, and even perimenopausal women or women in their late 30s. We are not improving our muscle mass like we did before, but I can see that change; I can see that my muscle mass is not what it used to be,” she explained.
Scientific Evidence Supporting Strength Training
Backing these observations, recent research adds weight to the argument. An NPR report citing a 2024 study found that women who engage in resistance training at least two to three times weekly have a lower risk of dying from heart disease and tend to live longer compared to those who skip it altogether. The findings, led by cardiologist Martha Gulati of Cedars-Sinai in Los Angeles, revealed that strength training provides benefits beyond aesthetics.
Beyond Muscles: Holistic Health Advantages
Gulati further explained that resistance exercises offer significant advantages for bone density, joint protection, mental health, and metabolic regulation. While aerobic workouts remain a common choice for many women, the study emphasized that combining cardio with strength training produces the most effective health outcomes. Gulati suggested that both forms of exercise should ideally be prescribed as part of preventive healthcare.
A Broader Study on Gender and Exercise
These insights emerged from a larger study published in The Journal of the American College of Cardiology, which examined how men and women respond differently to exercise. Interestingly, while the research confirmed that any level of activity is beneficial, the data indicated that women can achieve the same improvements in longevity with less exercise than men require. This difference highlights the unique ways in which women’s bodies respond to fitness interventions.