Key Benefits of Strength Training for Women for Aging Health
Women have unique needs for longevity that are often overlooked. Many have never touched a free weight but need to. As women age, their bodies undergo significant changes that uniquely impact their health and quality of life. Recent research shows strength training provides key benefits for aging women. In this article, we will explore how strength training can improve women's health and well-being, focusing on strength training that is easy to do at home and not intimidating. Strength training equipment that you can use safely, walking with a weighted vest, resistance bands, fitness programs for older adults, bodyweight exercise and all kinds of functional fitness training are explored.
Strength training is a type of exercise that involves resistance training with weights, resistance bands, or bodyweight exercises. It can help women build muscle mass, improve their bone density, and boost their metabolism. Additionally, strength training can improve cardiovascular health, mental health, and reduce the risk of chronic diseases such as obesity, diabetes, and heart disease.
Using Free Weights, SoftBell Soft Dumbbells, Kettlebells, and Barbells
One of the most effective ways to incorporate strength training into a workout routine is by using free weights such as dumbbells, kettlebells, and barbells. Free weights offer a range of resistance levels and can be used to target specific muscle groups. Dumbbells are versatile and easy to use, making them a great option for beginners. Kettlebells are excellent for increasing cardiovascular endurance while building strength. Barbells can be used for compound exercises like deadlifts and squats that target multiple muscle groups at once.
The patented SoftBell system of soft neoprene hand weight plates includes compatible dumbbell, kettlebell and cardio barbell handles. SoftBells are a good free weight option for women who are just starting with strength training. They have an approachable softness unlike iron free weights. SoftBell's patented design offers a unique workout experience that is safe while still providing multiple strength training benefits.
SandBell Soft Workout Sandbags
SandBell sand filled neoprene sand discs are a versatile piece of equipment that can be used for strength training, core work, and cardiovascular exercise. They come in a variety of weights and sizes, making them suitable for women of all fitness levels. SandBell exercises are low impact and can be used for full-body workouts that engage multiple muscle groups simultaneously. Grip strength is improved by using SandBells since they do not have handles. Gripping into a SandBell strengthens grip and multiple studies show the importance that grip strength has in predicting longevity..
Walking with a Weighted Vest
Walking is a low-impact exercise that can help women maintain cardiovascular health and improve mood. By adding a weighted vest, women can increase the intensity of their walking workouts and build strength in their legs and core. A weighted vest also helps women maintain bone density, which is critical for preventing osteoporosis. Studies have found that using a weighted vest improves balance too. Choose an adjustable weight vest to allow starting with a little weight and adding more as you build strength. The best weighted vests for women also have a good fit so that they are comfortable and can be added to any bodyweight exercise.
Strength Training for Women and Resistance Bands
Resistance bands have important advantages making them a highly recommended tool for strength training anyone. They are light, inexpensive and portable. They provide unique resistance that is consistent and strengthens muscles when contracting them and lengthening them. Resistance bands are generally safe. Dropping them cannot hurt anyone in comparison to a metal weight. But they can snap and need to be carefully inspected and discarded if any flaws are seen.
Strength Training for Women Fitness Programs
Many fitness programs are specifically designed for older adults and incorporate strength training into their routines. Silver Sneakers®, for example is a program that has medicare coverage. These programs are tailored to the needs of seniors, including exercises that promote balance and stability, which can help prevent falls. They also focus on building strength in the lower body, which is critical for maintaining mobility and independence as women age.
The Benefits of Functional Fitness Training
Functional fitness training is a type of exercise that emphasizes movements that mimic daily activities. It can help women maintain their ability to perform everyday tasks, such as carrying groceries, climbing stairs, or even standing up from a chair as they age. Functional training exercises use multiple muscle groups simultaneously, making them an excellent option for women who want to improve their overall strength and mobility.
Strength Training for Women: Summary
Strength training is a valuable tool for women as they age. It can help women build muscle mass, improve bone density, and reduce the risk of chronic diseases. Incorporating different types of strength training equipment, walking with a weighted vest, fitness programs for older adults, and functional fitness training can help women achieve their fitness goals while maintaining their health and independence.
- American Council on Exercise: Top Ten Reasons Women Should Hit the Weights (2014)