Why strength matters more every decade
Cardio is great. But for women in midlife, building strength may be the most underrated habit.
For years, women were told that fitness meant cardio. Cardio is good for your heart, mood and endurance. But if you only do one kind of exercise, you may be missing the one that matters more with every decade: strength training.
Why strength matters
Muscle. Adults tend to lose muscle mass and strength gradually from midlife onward. Strength training is the most direct way to slow that loss and build muscle back.
Bones. Bone loss speeds up in the years around menopause as estrogen declines. Weight-bearing and resistance exercise put healthy stress on bones, which helps maintain bone density.
Everyday life. Strength is what lets you carry groceries, lift a suitcase into the overhead bin, get up off the floor and keep doing what you love as you age.
Blood sugar. Muscle is one of the main places your body stores and uses glucose, so more muscle can help your body manage blood sugar.
How much is enough?
The U.S. Physical Activity Guidelines for Americans recommend that adults do muscle-strengthening activities involving all major muscle groups on two or more days a week, plus at least 150 minutes of moderate aerobic activity, like brisk walking, each week.
Getting started
- Start simple. Squats to a chair, wall push-ups, lunges, bridges and rows with a resistance band are all real strength training.
- Progress slowly. Add weight, reps or sets bit by bit. The last few reps should feel challenging but doable with good form.
- Rest between sessions. Muscles get stronger while you recover, so leave a day between working the same muscles.
- Get guidance if you need it. A qualified trainer or physical therapist can help with form, especially if you have pain or an injury.
- Keep the cardio. This isn’t either/or. The best plan includes both.
Check in first if…
If you have a heart condition, high blood pressure, osteoporosis, joint problems or are recovering from an injury, talk with a clinician before starting a new routine. Stop and seek care if you feel chest pain, dizziness or severe shortness of breath.
At NŌVAP, your care plan can include movement and recovery guidance matched to your body and your schedule, as part of a plan your clinician builds with you.
We write about women’s health in plain English. Questions about your own health? Start a visit and talk to a licensed clinician.
This article is for general information only and is not medical advice. It does not replace a consultation with a licensed healthcare provider. Compounded medications, including many NŌVAP protocols, are not FDA-approved. Individual results vary. If you have a medical emergency, call 911.
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