Benefits of Women Weightlifting over 30

I have heard women say no to weightlifting as they do not want to look manly or bulk up.

Truth is, it is very hard for women to build muscle. We physiologically cannot develop as large muscles as males. There are very strong female athletes out there with significant amounts of muscle. But this is a result of years of specific training often twice a day and specific nutrition to ensure they are consuming enough to build muscle.

Your typical weight training regime and a well balance diet will not make you very muscly. However, if you want to build larger muscles there are ways to do this but it takes a very specific strength and nutrition programme and dedication.

We will be sharing a few benefits below of women weightlifting over the age of 30.

Strength and bone health

·       Increased muscle mass – as we age muscle mass naturally declines. Weightlifting will help build and maintain muscle.

·       Stronger bones – weightlifting is resistance training that stresses bones. This can increase bone density and reduce risk of osteoporosis.

Improved metabolism

·       Higher resting metabolic rate (RMR) – the basic number of calories the body needs to perform basic functions (digestion, breathing, circulation). Higher RMR means your body burns more calories even when you’re not exercising.

·       Better body composition – weight training helps build lean muscle which can make your body look toned and sculpted.

Hormonal Balance & Energy

·       Improved hormonal health – weightlifting may help balance estrogen and progesterone levels, especially in women approaching menopause. It may also reduce symptoms of PMS & menopause by promoting hormonal balance and reduce mood swings.

·       Boosted energy levels – weightlifting increases endorphins and dopamine, the ‘feel good’ hormones. Dopamine helps motivation and stress management.

Mental Health Benefits

·       Enhanced mood and reduced anxiety – weightlifting releases endorphins which help reduce stress, depression and anxiety.

·       Increased confidence – women often feel an increase in confidence and body positivity.

Joint Health & Flexibility

·       Injury Prevention – strength training will improve joint stability decreasing the risk of injury.

·       Better Posture – weights work on core and back muscles improving posture as we age. This helps reduce the negative effects of desk jobs and aging.

Social & Cognitive Benefits

·       Social Engagement – Group fitness or a gym routine can offer a sense of community and encouragement.

·       Improved cognitive function – can improve brain function, memory which helps with mental sharpness as we age.

Weightlifting can be very empowering for women and offers many benefits that enhance quality of life physically and mentally. If you need advice on how to build weightlifting into your training, please feel free to contact us.