Strength Training for Women 40+

For women over 40, building strength is not just about fitness; it’s a critical factor in maintaining bone health and preventing life-altering injuries like fractures.

An article published in the Guardian on October 27th titled Feel it in your bones: taking the pain out of osteoporosis attracted my attention as I am waiting for an appointment for a Dexa test (dual energy x-ray absorptiometry bone scan) after I broke my wrist 6 months ago and my elbow 3 years ago and also because my mum had been diagnosed with osteoporosis. I feel lucky that my GP prescribed me this test.

According to the Guardian article, In the UK, more than half of women over 50 will experience a fracture due to osteoporosis. The Royal Osteoporosis Society and NHS report a staggering statistic: a third of women who suffer a hip fracture may die within a year.

There are three very effective early ways to protect women (and some non-binary and trans people) from fractures: muscle-building, weight-bearing exercise, along with vitamin D, magnesium and calcium-rich foods, and using hormone replacement therapy (HRT) to slow bone loss and promote new growth. (Kate Muir, Feel it in your bones: taking the pain out of osteoporosis)

For me, strength training is non-negotiable. The good news? Simple, targeted exercises can reduce the risk of fractures, maintain balance, and enhance overall mobility and quality of life. But what exactly do we need?

Strength Training vs Weight Bearing Exercises

Strength or resistance training refers to any exercise that uses resistance to build muscle strength, endurance, and size. It includes a range of activities that challenge muscles through weight or resistance, which can come from various sources like free weights (dumbbells, barbells), resistance bands, bodyweight exercises (like push-ups or squats) or machines (such as those in a gym). The primary focus of strength training is to improve muscle strength and tone.

Weight-bearing strengthening, on the other hand, specifically involves exercises where you work against gravity while remaining upright. They are particularly beneficial for bone health because the gravitational impact helps stimulate bone growth. Common weight-bearing exercises include jogging, hiking, dancing, jumping rope, certain weight-lifting exercises done in standing or upright positions.

In practice, combining both types is ideal, especially for women over 40. Weight-bearing activities help maintain bone density, while strength training boosts muscle mass and joint support, contributing to overall strength and reducing fracture risk.

Is Yoga Enough?

As a yoga teacher, I believe that yoga can provide adequate resistance and weight bearing strengthening if one practices asanas such strong standing poses (chair, warrior etc) and arm balances (like handstands, crow…). These types of poses certainly create a substantial load on the bones and muscles but I also believe that you need to possess the foundational strength to perform these movements safely. For those who can manage these exercises, yoga may be a sufficient form of bone-strengthening activity.

However, not everyone will feel comfortable or able to perform these challenging poses. Personally, I love the strong standing poses but I struggle with the arm balances. If you are like me (with less upper body strength especially after a wrist fracture) or if your balance prevents you from doing strong standing poses, yoga probably doesn´t offer the same level of muscular resistance. In these cases, I believe it is important to incorporate in your routine additional strength and weight bearing training.

It doesn’t mean you should do yoga. If fact, yoga is essential not just from a mental and emotional perspective but also physically. Why? Because it helps to keep our fascia healthy. As time goes by, our bones get weaker and at the same time, our fascia gets tighter, which prevents our muscles from working efficiently. We need both Strengthening and Stretching.

This is why I offer Yoga and Strengthening classes. On Tuesdays, you can join me for a Strengthening Circuit Class with Dumbbells and on Thursdays for Strengthening with Elastic Bands. To find out more about my online classes, click HERE. Remember you can try a class for free with code FREECLASS2024.

But whether you join me or not, if you are a woman over 40, I highly recommend checking the Guardian article and/or check the work of Dr Vonda Wright. Whether through advanced yoga or weight-based training, the key is to find a method that challenges and builds your strength safely. By incorporating strengthening exercises into your routine beside yoga, you not only reduce the risk of fractures but also enhance balance, posture, and the confidence that comes with physical resilience.

Take care of yourselves

Much love