The Transformative Power of Strength Training for Women

If you plan to age youthfully, and live independently and actively in your golden years, strength training can make a significant difference.

Muscle loss occurs with age, but you can reduce both muscle and bone loss if you maintain the right strength activities.

At KWS, we advise all women, especially those over 40, to engage in strength training to enhance bone density and preserve muscle mass. From the age of 30, muscle mass diminishes by approximately 10% each decade, increasing to 15% or more after 50. This can result in conditions such as osteopenia, osteoporosis, and sarcopenia, heightening the risk of falls and fractures, particularly in women due to menopause. The decline in exercise during child-rearing and the pressures of family and work can worsen this loss.

As the saying goes, “if you don’t use it, you lose it”!! Consistent strength-focused workouts are essential for building and maintaining bone and muscle strength.

5 Reasons to Strength Train to become a 'Stronger Woman'

Whether you've been using machines or weights for years or are just starting out, the significance of strength training cannot be overstated for these 5 reasons.

1. Increased Muscle Mass

Although losing some muscle as you age is unavoidable, you can still increase muscle mass well into your sixties, seventies, and beyond if you strength train regularly. It enables you to keep your body strong, lean, and toned, supporting independence as you age. Without consistent strength training, muscles weaken, making daily activities more challenging and falls and injury more prevalent.

2. Increased Bone Density

Each year, thousands of women aged 65 and older fall, doubling their chances of falling again and increasing injury risk. Falls and the resulting fractures and breaks are the leading cause of death among older Australians. Strength training can reduce fall and injury risk by strengthening bones, connective tissue and muscles, improving flexibility and balance and making the body more resilient.

3. Decreased Body Fat

As we age and become less active, our metabolism slows, potentially leading to weight gain and chronic conditions like diabetes and heart disease. Strength training reduces body fat, and helps in weight management (having more muscle leads to a faster metabolism, which boosts food and fat burning), and helps achieve a more toned and leaner body.

4. Better Mental Health

Strength training improves confidence and boosts mental health. A Harvard Medical School study found regular exercise reduces clinical depression and anxiety. The boost of endorphins and the sense of achievement after each workout can be priceless.

5. Reduced Risk of Disease

Numerous studies show strength training for women reduces risks and symptoms of chronic conditions like diabetes, heart disease, osteoporosis, back pain, depression, and obesity.

Like anything beneficial in life, strength training requires time, energy and effort and a positive 'no excuses' attitude. It's the little promises that we make to ourselves (our 30-Minute workouts) and keep that help us keep the big promises that lead to the outcomes we desire.

KWS Tips For Starting 'Stonger Woman' Strength Training:

If you’re new to strength training, you're likely eager to get going. Follow these tips to have a successful experience:

• Get Guidance. 

  Any time you move your body, there’s a risk of injury if not done safely. At KWS, we will guide you on correct form and technique and assist you in developing a safe and effective strength training program.

• Start Gradually at Your Pace.

  Resist the urge to push too hard and increase the work load too rapidly. Even light weights can be effective when paired with high repetitions. As your body adjusts and strengthens over time, you'll be able to increase the weight and effort of your workouts.

• Aways Focus on Form. 

  In strength and weight training, quality outweighs quantity. Rather than aiming for a high number of repetitions, concentrate on executing each exercise and strongly as you can and with proper form. This approach helps you build strength more quickly and reduces the risk of injury.

• Establish a Balanced Routine.

  Before starting your strength training program, consult your healthcare professional. They can determine if there are any muscular or bone concerns to consider. Then create a 30-Minute training routine that incorporates strength training with other functional activities, such as cardio, balance, flexibility, stretching and group classes.

  
  

Remember that strength training isn't one-size-fits-all. By advancing slowly, listening to your body's cues, and tailoring a routine to your needs, you'll quickly see results. Additionally, it will help sustain better health and more youthful and strong ageing outcomes for years to come.

The KWS 30-Minute 'Stronger Woman' Commitment:

KWS prioritises strength training in each circuit or class which are designed specifically for women.

We have always held the belief that strength translates to power—mentally, physically, and emotionally—so we strive to provide workouts that lead to stronger, healthier, happier, and more active lifestyles.

We invite women of all fitness levels to make it a priority and understand that we can all achieve more through coaching, encouragement, support, and accountability.

Our focus is on helping you reach the best shape of your life, in becoming a proud 'Stronger Woman'.