While aerobic exercise such as running, biking and walking have numerous benefits on our cardiovascular system, strength training is the type of exercise that can have the biggest impact on our bodies as we age. In fact, strength training for women over 50 is a prescription for a younger, stronger and more functional body.
Research has clearly demonstrated that strength training, particularly in women, has the effect of reducing some of the physiological effects of aging. In this blog, we look at the effects of aging on the musculoskeletal system, the unique effects on women, what women can do to counteract this, as well as provide some guidelines and tips around strength training for women over 50.
Effects of Aging on the Musculoskeletal System
The effects of aging on the musculoskeletal system can impact the quality and length of your life. Both skeletal muscle mass and force production decline with age. Evidence shows that after age 30 there is a 3-5% decrease in muscle mass per decade, with an even higher rate of decline after age 60.[i] A Statistics Canada analysis also reports that grip strength in women also starts to progressively decrease after the age of 50, an important marker of long-term health and wellness.[ii]
Bones are also greatly affected by the aging process. With age, the mineral content of bone changes so that bones become less dense and more fragile, potentially leading to osteoporosis.[iii] While osteoporosis can affect people at almost any age, it is most common among Canadians 50 years of age or older.[iv]
Cartilage, ligaments and tendons also lose water content with aging, leading to decreased elasticity and flexibility in these tissues. All of these can greatly impact function, mobility, and independence.
Unique Effects of Aging on Women
Aging affects women differently partly because of the hormonal effects of menopause. The estrogen deficiency that results from menopause compounds the effects of aging leading to an increased reduction in bone mineral density. This reduction can lead to osteoporosis which can impact balance and walking, putting women at a higher risk of injury.[v]
Estrogen deficiency also accelerates sarcopenia, the loss of muscle tissue and muscle mass, impacting strength and the ability to perform functional activities. The hormonal effects of menopause are also now being shown to increase cartilage degeneration, increasing a woman’s risk of osteoarthritis.[vi]
Strength Training for Women Over 50: Counteract the Effects of Aging
Strength training can make meaningful and sustainable impact on the quality of life of women as they age. The benefits of strength training are widespread. All of these can have tremendous effects on mobility, function and independence.
Strength training has been shown to:
- Build strength and muscle mass and preserve bone density
- Maintain and improve independence with functional activities
- Reduce the risk of osteoporosis and arthritis
- Enhance psychological well being[vii]
Tips on Strength Training for Women Over 50
- Do full body training sessions that target large muscle groups
- Form is more important than the amount of weight or number of reps you do
- Add stretching and flexibility exercises to avoid injury
- Set goals that matter to you now, not the “you” from 20 years ago
- Make time for a proper warm up and cool down
- Seek help from a professional for guidance on your strength training plan
Strength Training Exercise Options:
Here are some strength training exercise options that can be beneficial to women’s overall mobility and function as they age. In this video, exercise physiologist Shriya Maharaj demonstrates proper form for each exercise.
- Bird dog
- Reverse lunges
- Chair squats holding weight
- Seated overhead press
- Forearm plank
Complete 2-3 sets of 8-12 repetitions of each exercise with good form. Lift and lower weight with control (2 seconds up and 2 seconds down). The last 1-2 repetitions should be challenging to complete. Circuit can be performed 2-3 days per week on non-consecutive days.
Maximize the Benefits of Strength Training
At Propel Physiotherapy, our knowledgeable and professionally trained team of physiotherapists, kinesiologists and exercise therapists are experienced in assessment, prescription and progression of resistance training exercises. We can help you develop a targeted, individualized plan to address your needs and goals.
Finding professionals that understand your medical history, have knowledge in the proper intensity of training, and experienced in appropriate progression of exercises, is crucial in maximizing the benefits of strength training. Contact us today for a complimentary consultation and to find out how we can help develop a plan to help you meet your goals.
References
[i] Hamerman DAging and the musculoskeletal systemAnnals of the Rheumatic Diseases 1997;56:578-585.
[ii] Grip strength reference values for Canadians aged 6 to 79: Canadian Health Measures Survey, 2007 to 2013, Statistics Canada
[iii] Effects of Aging, American Academy of Orthopaedic Surgeons
[iv] About the Disease, Osteoporosis Canada
[v] Kristina L. Kendall, Ciaran M. Fairman, Women and exercise in aging, Journal of Sport and Health Science,
Volume 3, Issue 3, 2014, Pages 170-178, ISSN 2095-2546, https://doi.org/10.1016/j.jshs.2014.02.001.
[vi] Khadilkar, S.S. Musculoskeletal Disorders and Menopause. J Obstet Gynecol India 69, 99–103 (2019). https://doi.org/10.1007/s13224-019-01213-7
[vii] Physical Activity: Preventing Physical Disablement in Older Adults, W. Jack Rejeski, Lawrence R. Brawley, William L. Haskell, Volume 25, Issue 3, Supplement 2, Pages 107-218 (October 2003) American Journal of Preventive Medicine
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