Strength training crucial for women in midlife, experts and participants say

Independent.co reports that Sarah Baldassaro of Alexandria, Virginia, said "Now I would say I’m stronger overall than I ever have been at any age" after embracing resistance training at 50, and medical professionals stress strength training is vital for women in midlife. Experts say resistance work helps maintain bone and muscle health, particularly after menopause when declining estrogen accelerates bone density reduction and contributes to muscle mass loss, and it also aids weight management and broader fitness goals.

Dr Christina DeAngelis, an OB-GYN at Penn State Health, said, "People underestimate how powerful it is." Physical therapist Hilary Granat explained that when muscle pulls on bone during resistance training it stimulates bone-building cells and advised working "close to muscle failure," lifting weights heavy enough to be challenging and doing between six and 30 repetitions.

Granat suggested bicep curl weights between 5 pounds and 20 pounds for novices, and Baldassaro has worked her way up to 20 pounds using techniques from her physical therapist. Strength can also be built without equipment through pushups, squats, lunges, situps, crunches or planks, and simple moves such as getting into and out of a chair engage the core, DeAngelis said.

Key Topics

Health, Strength Training, Resistance Training, Menopause, Bone Density, Hilary Granat