Why women Should Embrace strength Training: A Path to Health and Longevity
Taking up a new form of exercise can feel intimidating, especially when it involves stepping into the free weights section of a gym.Yet, strength training has surged in popularity in recent years, particularly among women.Experts, including Chartered Physiotherapist Aoife Ní Eochaidh, have long championed its benefits for health and longevity.
while any form of exercise is beneficial, Ní Eochaidh emphasizes that walking alone isn’t enough.“Keep the walk going, but my advice is—and I couldn’t recommend this enough—how important weight training is for women for their health, and how effective it is,” she said during an interview on Today with Claire Byrne.
Overcoming the Intimidation Factor
The free weights section can be daunting, even for seasoned professionals. “But we have to get over that. It’s not too challenging, take small steps,” Ní Eochaidh advised.For beginners, starting with light weights or resistance bands at home is an excellent way to build confidence.Those with medical conditions should consider consulting a physiotherapist or personal trainer to ensure safety.
The benefits of Strength Training for Women
Strength training offers a host of benefits, particularly for women navigating perimenopause and menopause. Ní Eochaidh highlighted its effectiveness for weight management, noting that women “as they’re going through perimenopause from age 38, if they eat the same diet and do the same exercise, the average weight gain is two stone.”
bone health is another critical factor.“We know one in two women in Ireland over 50 will fracture, break a bone, due to bone changes,” she explained. Weight training can significantly improve bone density, helping to prevent fractures. For those with osteopenia, a condition where bone density is lower than normal, 40% will experience a fracture. However, strength training can halt or even reverse osteopenia in some cases.
Starting Your Strength Training Journey
Ní Eochaidh recommends beginning with simple movements using light weights, even as light as 1kg. “You can make your own weights at home,as well,with bottles of water,” she suggested. The key is consistency and gradual progression.
For those concerned about aesthetic changes, Ní Eochaidh noted that results can be seen within three weeks due to the “snowball effect” of weight training.“When you start doing the weight training and going to the gym, you will start to watch the food a little bit and the diet a little bit,” she said.
Debunking myths About Bulking Up
A common concern among women is the fear of “bulking up” from lifting weights. Ní eochaidh reassured that this is unlikely if exercises are done correctly.“If you’re doing the exercises in the right order, in the right way, you should see the results you want,” she said. Working with a dietician can further optimize nutrition, but she added, “To be honest, it is indeed not a concern I see in my patients in my clinics.”
Beyond the Gym: Other Forms of Resistance Training
Strength training isn’t limited to free weights and gym machines. Activities like water aerobics,hiking,and climbing also provide resistance training benefits. These alternatives can be a great way to incorporate strength-building exercises into your routine without stepping foot in a gym.
key Takeaways
| Benefit | Details |
|—————————|—————————————————————————–|
| Weight Management | Helps manage weight, especially during perimenopause and menopause. |
| Bone Health | Improves bone density, reducing fracture risk. |
| Accessibility | Start with light weights or household items like water bottles.|
| Aesthetic Changes | visible results in as little as three weeks. |
| Versatility | Includes activities like hiking, climbing, and water aerobics. |
Final thoughts
Strength training is a powerful tool for women of all ages, offering benefits that extend far beyond physical appearance. Whether you’re looking to manage weight, improve bone health, or simply feel stronger, incorporating resistance training into your routine can be transformative. As Ní Eochaidh aptly put it,“The sooner you start,the better.”
For more insights, listen to the full interview with Aoife Ní Eochaidh on Today with Claire Byrne.
