Being able to lift heavy weights feels great (thank you endorphins), but have you ever stopped to wonder what the physical benefits are for women (apart from getting stronger)? It turns out, it’s crucial for longevity!

Let’s get straight into it. On a daily basis, we rely on our muscles and bones for simple things such as getting in and out of bed, getting dressed, moving around and cooking. As a society, when we think of older women, we often think of frailty and a sense of fragility, but where did that view came from and, what we can do about it? 

Muscle mass & bone density 

Bone density and lean muscle mass are crucial factors here. Bone density describes how strong your bones are, and lean muscle mass is the amount of fat-free weight your body has which is crucial for metabolism, strength and overall health. Bone density typically peaks in early adulthood (20-25), and it remains relatively stable until middle age. After menopause, bone loss accelerates which causes problems like osteoporosis and fractures – hence where the image of aging women being frailer comes from - because it’s true to a degree: the more we age, the less bone density we have and therefore the less stability.  

Muscle mass is unfortunately also lost after the age of 30, decreasing in stages as we age (also known as sarcopenia):

• Adults lose 3-8% of muscle mass per decade after age 30.
• After age 50, the rate accelerates to 1-2% loss per year.
• After age 60, strength declines even faster, up to 3% per year. 

Losing muscle and bone means less stability, strength and body function, which is why many elderly struggle to walk, sit and stand by themselves.  While it’s true this is also an issue aging men experience, it’s not quite to the same degree as women. There is strong evidence that shows post-menopausal women carry the burden of osteoporosis and frailty, with 80% of all osteoporosis cases being women, and 75% of hip fractures also occurring in women – many of which become fatal within a year due to reduced mobility causing blood clots in the legs or lungs, and the loss of muscle mass. It goes without saying that this is a crucial problem. Fortunately, we can do something about it! 

Weightlifting: more than a workout 

Lifting heavy weights – despite stereotypically being a male-dominated area – is highly recommended for women. Regular weightlifting builds stronger muscles and bones, regardless of age. It’s better to start early so you can build a “reserve” during early adulthood, which helps protect against bone loss later. Think of it as starting off from a stronger baseline, and when menopause bone loss starts, the effects are not so devastating, lowering fracture risk and reducing the chances of developing Osteoporosis as compared to sedentary counterparts. 

What about if you’re already post-menopausal? A 2022 study found that training significantly improved bone mineral density in older postmenopausal women, significantly in the legs and back (lumbar spine). There are other studies supporting this, including one of a 9-month long weight training program in early postmenopausal women which found that training led to a 1.6% increase in lumbar spine bone mineral density. While that doesn’t sound like a lot, the control group which didn’t train had a staggering 3.6% loss in the same nine months!  

For muscle mass, the same rules apply. Even relatively short interventions like 8-12 weeks can produce positive changes, although regular training is ideal for longevity because of how rapidly bone density can decline from aging alone. 

Overview 

The bottom line is that it’s never too late to start. You can’t turn back time to have started working out at 20, but you can start today to have more strength a few months from now, and a massively improved quality of life in the long run. 

As humans, we have a hard time doing things for the older version of ourselves but just imagine what life would look like if you were 80 years old. You can either be frail and struggle to get out of bed or sit on the toilet by yourself, or you can choose the version where you’ve been training regularly, and your independence is preserved. Give your future self the ability to do all the things you love, from walking your dog, biking, riding horses and travelling the world. You will thank yourself!