The Importance of Strength Training for Women Over 50
For women over 50, strength training is an important part of staying strong, healthy and independent. It can help maintain muscle, support bone health, improve balance, manage aches and pains and keep you doing the things you love.
As a physiotherapist, I see strength training as more than just exercise. It's about building a body that can support you through the next stage of life. Do you want to still be travelling? Gardening? Walking the dog? Hiking? Playing with your grandchildren? Getting up and down from the floor with confidence? Strength training can help you build the physical capacity to keep doing those things.
In this blog, we’ll explore why strength training becomes increasingly important for women over 50, why having a tailored exercise program matters and how physiotherapy can help you build strength safely and confidently.
Why is strength training important for women over 50?
Your 50s, 60s and beyond can be some of the most important years to prioritise strength training. It can help maintain muscle, support bone health, improve balance, manage aches and pains, and keep you doing the things you love.
Why is strength training important for women over 50?
Maintain muscle and strength
Muscle strength naturally declines as we age, particularly when we’re not regularly challenging our bodies. Strength training helps maintain muscle mass and makes everyday activities easier, from carrying the groceries to getting up from a chair or lifting your grandchildren.
Dumbbells, resistance bands, machines and bodyweight exercises can all be used to build strength.
Support your bone health
Bone health becomes particularly important for women during pre-menopause and menopause.
In Australia, osteoporosis and osteopenia are significantly more common in women than men. In the 2022 National Health Survey, the combined prevalence was 5.5% in women compared with 1.1% in men, and the difference was particularly marked in older age groups.
Resistance and weight-bearing exercise can form an important part of a bone-health strategy.
If you've been diagnosed with osteopenia or osteoporosis, we recommend an exercise program be appropriately prescribed for you by a Physiotherapist or Exercise Physiologist.
Improve balance and reduce falls risk
Good balance isn't just about standing on one leg. It relies on strength, coordination, mobility and confidence. Combining strength and balance exercises can help you feel more secure on your feet and better prepared for everyday activities and reduce your risk of falls.
Keep doing the things you love
Maybe you want to keep travelling, hiking, gardening, playing with your grandchildren or walking the dog. Strength gives you the physical capacity to keep doing those things. Rather than exercising just for fitness, think of strength training as an investment in your future independence.
Build confidence in your body
One of the best things about getting stronger is noticing what your body can do! Maybe you can lift a heavier weight, walk further or get off the floor more easily. Those small wins can make a huge difference to how confident you feel in your body.
How often should women over 50 strength train?
The Australian physical activity guidelines recommend strength training at least two days each week.
The best exercise program is one that is appropriate for your current fitness level, considers any pain or injuries you may have, challenges you enough to create change and is realistic enough for you to maintain long-term.
Consistency will always beat the perfect program that you don't enjoy or can't stick with.
The importance of a tailored exercise program
One of the most common reasons women tell me they’re hesitant to start strength training is because they’re worried about what their body can handle.
“I have bad knees.”
“My back isn’t great.”
“I’ve got arthritis.”
“I injured my shoulder years ago.”
All of these feelings are valid but you don’t have to put up with it. As physiotherapists, we can assess your individual needs, understand what may be contributing to your pain or movement limitations and help you find exercises that are suitable for your body and your goals.
A tailored exercise program can help you build strength, manage pain, support your joints and most importantly, help you feel more confident in your body.
You don’t need to know exactly where to start. That’s what we’re here for.
Learn more about how we can help here.
Your strength today is an investment in your future
Getting older is inevitable. Losing your ability to do the things you love doesn't have to be. Building and maintaining strength can help support your muscles, bones, balance, mobility and independence as you age. So rather than thinking of strength training as something you should do, think about it as something you're doing for the future version of you.
Ready to feel stronger, move with confidence and stay active?
At Kaylana Wellness Collective in Hurstville, we provide personalised Physiotherapy and Exercise Rehabilitation for women who want to build strength, improve balance, manage pain and stay active throughout every stage of life.
You can book online with us here.
Disclaimer: This blog is for general information only and does not replace individual medical or physiotherapy advice. If you have an injury, medical condition, osteoporosis or ongoing pain, speak with your GP or physiotherapist before starting a new exercise program.