Unfortunately, many older women neglect to do strength training exercises, if they exercise at all. Many of these same women suffer from conditions that can be alleviated by doing simple strength training exercises as little as twice per week. Here is a summary of the benefits that can be experienced by a woman that does strength training in her senior years.
Lower Body Fat
A woman in her later years can expect to gain up to four pounds of muscle while losing up to four pounds of fat in as little as two months of consistent strength training.
Increased Metabolism
The gain in muscle from strength training can boost resting metabolism by as much as 7% after three months of doing strength training. There are also many more natural ways to boost metabolism in addition to strength training.
Relief of Lower Back Pain
After three months of consistent strength training of the muscles in the lower back, 80% of seniors report having less back pain or none at all.
Improved Bone Density
The condition of the bones mirrors the condition of the muscles in the senior female population. The same exercises that make the muscles stronger make the bones equally stronger.
Reduced Risk of Diabetes and Better Use of Blood Sugar
Cardiovascular and strength training exercises are equally helpful for improving how well the body uses blood sugar. For women with diabetes, incorporating strength training into their lifestyles can help them manage the disease.
Reduced Depression Symptoms
A 1997 Harvard Medical School study conducted on 32 seniors that engaged in strength training found that after 10 weeks, 82% of them could no longer be classified as "depressed". Strength training can not only help treat depression but it can also improve self confidence and overall mental well-being.
No matter if you're sick or well, advanced in age or just leaving middle age, strength training has something to offer your mind and body.
Strength Training for Seniors: An Instructor Guide for Developing Safe and Effective Programs. Wayne L. Westcott, Thomas R. Baechle. 1999.