When Is Strength Training Most Effective For Women?
The truth is, you can’t go wrong with lifting weights in any life season.
Muscle: An Anti-Aging Asset
If you are a woman, muscle is your MOST valuable asset in aging. Whether you are in your reproductive years, moving through stages of pregnancy and childbirth, or transitioning through perimenopause, you simply can’t go wrong with strength training to make more muscle.
As you move through different life seasons, the benefits of building skeletal muscle are cumulative, but they become even more critical as you age. I’ll cover a few notable highlights in each stage below, but this is NOT an exhaustive list because there are simply too many benefits to name.
Reproductive Years
There are countless benefits to building skeletal muscle if you’re regularly menstruating and not in the business of baby making…
greater insulin sensitivity for better metabolic health
improved body composition & daily energy expenditure
functional strength for active lifestyles
better immune function & stress resilience
Trying to Conceive
The above benefits alone will have a positive effect on fertility because they create a secure physical environment, which is more conducive to conception. Strength training also has specific benefits for a woman trying to conceive…
improved circulation to reproductive organs
reduced systemic inflammation
elevated mood & stress reduction
Pregnancy
The primary benefit here is improved strength and endurance to meet the physical demands of pregnancy/labor/delivery. You’ll also benefit from…
improved posture & body mechanics
more robust joint stability & less pain
reduced likelihood of excessive weight gain
enhanced sleep quality
reduced complications like gestational diabetes
Postpartum
Easing into body-informed exercise after giving birth can promote pelvic floor & core integration while supporting a safe return to strength training which may also help with…
mood regulation
sleep quality
improved energy levels
balanced body composition
Perimenopause
This prime time for muscle-building interventions as you get closer to menopause because building muscle becomes increasingly more difficult when estrogen levels decline. Set yourself up for greater longevity by starting with a healthy baseline of lean muscle while you’re still cycling. Strength training can also support a smoother transition out of your reproductive years by…
preventing injury & increasing functional strength
slowing bone loss & improving heart health
improving body composition
Postmenopause
After menopause, you have to train harder to signal what your hormones used to for insulin sensitivity and anabolic (building) processes. In other words, you need to provide a serious stimulus to promote muscle development. The good news is, strength training does just that! It also…
delays the onset of age-related physical dysfunction
enhances working memory & improves executive function
protects against cognitive decline
