Alexandria, Virginia — As she celebrated her 50th birthday, Sarah Baldassaro took the opportunity to reassess her health and fitness goals. With the guidance of a coach, she embraced strength training, a pivotal exercise regimen for women navigating midlife challenges. At 52, Baldassaro believes she is stronger now than at any previous point in her life. “My fitness level resembles what I experienced in my early 30s,” she said.
Medical professionals emphasize the importance of strength training, particularly after menopause, when declining estrogen levels lead to bone density loss and muscle mass reduction. Engaging in resistance exercises not only helps maintain muscle but also supports weight management and adheres to new fitness resolutions.
Dr. Christina DeAngelis, an OB-GYN, acknowledges how underrated strength training can be. “People often don’t realize its power,” she said. For those interested in starting a strength program, the initial steps can seem daunting.
Basic strength training can include a variety of weights, from free weights like dumbbells to machines. Physical therapist Hilary Granat highlights the relationship between muscle and bone health, explaining that resistance training stimulates the cells responsible for bone growth. For example, a chest press requires lying on a bench and lifting weights from chest level, a technique that can significantly enhance strength when done correctly.
Granat suggests pushing oneself toward “muscle failure,” which means selecting weights that are challenging but manageable. To determine if a workout is effective, monitor tempo and the ability to maintain proper form during repetitions. She recommends starting weight ranges between 5 to 20 pounds, allowing beginners to gradually progress.
Baldassaro has experienced this first-hand, working her way to lifting 20 pounds for certain exercises while incorporating diverse workouts taught by her coach. Despite continuing her aerobic exercises, she notes, “Strength training has truly made a difference.”
For those without access to weights, a variety of bodyweight exercises can also yield significant benefits. Activities such as pushups, squats, and planks can effectively build strength. DeAngelis points out that even simple movements, like standing up from a chair, can engage essential muscle groups and help improve coordination.
Incorporating dynamic exercises, or “impact training” as Granat describes it, can further enhance fitness routines. Activities like walking, hiking, or jumping exercises promote bone health, and even light jumping can be beneficial when performed in moderation three times a week.
Balance exercises are equally vital, especially as women age. Engaging in practices such as yoga or tai chi can diminish the risk of falls and fractures. Simple techniques like standing on one leg while completing daily tasks are effective for improving stability.
Experts agree that these approaches can benefit individuals of all ages since peak bone mass typically occurs in early adulthood and slowly declines thereafter. With her newfound strength and vitality, Baldassaro encourages others to take proactive steps toward enhancing their health, insisting, “Don’t wait. Get started.”