Life can go by too quickly for any woman. The older you keep getting, the more you start to realize how essential it is to exercise for women over 50. While nobody in the world has the superpower to turn back time, you can turn back the years of your body with female weight training.
Weight training (also called strength training or resistance training) for women who are above 50 years old is the perfect way to maintain overall fitness and wellness.
In this article, we will explore the must-do weight training for women and its benefits. So without wasting your valuable time you should start investing in your workout routine, let us jump in.
Benefits of Female Weight Training
Walking, jogging, or cycling are cardiovascular exercises that may be essential for your heart and lung efficiency, it is female weight training that can give you real benefits that will keep your body young, strong, and more functional as every year passes by.
If you have the desire to stay vibrant and independent for many more years to come, weight training over 50 is the workout routine that will help you achieve your goal.
Helps in Perimenopause, Menopause, And Beyond
It should be your life to build and maintain your muscles in the post and per-menopausal periods to combat the loss of muscle mass that happens in women after aging. Muscle tissue is highly metabolical active, with female weight training you can prevent common metabolic diseases like diabetes and prevent issues that arise during menopause like weight gain.
Additionally, weight training can enhance the general quality of life in midlife women, here are the benefits:
- It can reduce the risk of age-related cognitive decline, including Alzheimer’s disease.
- Enhanced joint and muscle pain management and physical functioning.
- Lessens the risk of certain cancers.
- Slows down bone loss and prevents osteoporosis condition.
- Increased range of motion and mobility.
- Improved balance and reduced risk of injury due to falls.
Helps in Childbearing Years & Pregnancy
Female weight training is something that women of any age can take its benefits. Especially, young girls too who want to get pregnant. Weight training during your childbearing years can prepare your body for a healthy pregnancy, labor, and delivery.
If you do weight training, especially during your pregnancy time, it can relieve fatigue and low energy, and also lessen the possibility of a cesarean birth being necessary. If you build strong boys through regular exercise you can also lessen the threat of pregnancy complications such as gestation diabetes, preeclampsia, and post-partum depression.
Weight training is safe for most women with low-risk pregnancies; however, pregnant women should always check with their physician before starting an exercise program.
Starting a Weight Training Program
If you have never done female weight training, it is essential to begin slow with an emphasis on proper technique in order to avoid injury. You can start with squats and sit-ups without using weights which are good body-weight resistance exercises.
After doing it regularly for a few weeks, you can then jump to using light weights or low-resistance bands.
If you want to build muscle strength, you should select a weight that enables you to do 8 to 15 repetitions for 1 to 3 sets while you maintain proper form. As you keep becoming stronger, you can gradually increase your weight and the number of repetitions and sets.
The goal you set for yourself should be two 15-30 minute strength training sessions per week coupled with either 75 minutes of vigorous aerobic exercise (running, swimming laps, aerobic dancing) or 150 minutes of moderate aerobic exercise per week (brisk walking, biking, swimming, yard work).
Regardless of your age, you should always check with your physician before beginning any new exercise program.
Conclusion
In today’s modern world, women are leading very responsible lives, especially after their 50s. They are taking care of their families and jobs often leading to them forgetting about themselves in the process.
It is essential that no matter whether you are young or beyond your fifties, you should set a goal to make your body strong through a female weight training program.
if you can reach out to a fitness professional, even if it is just for one session, they can help take you through proper form and teach you how to properly move your body. So join a fitness program and relish your new fountain of youth.
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If the gift you are going to choose for your relative is not according to his wish, it may cause havoc in the relationship.
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Gift ideas for women over 50 will be the right way to go in order to get accurate for your loved one.
Weight training is a vital part of the Get In Shape For Women system and is absolutely necessary in building lean metabolic tissue.
Using our Workout of the Day (WOD) model, your trainer will use a range of equipment such as dumbells, kettlebells and suspension training for an ever-changing (and challenging!)
workout that is designed to keep you away from dreaded plateaus and keep you moving towards your goal!
