If you are looking for the best form of exercise to improve your health, maintain your independence and support healthy ageing, new research suggests that strength training should be at the top of your list.
A major study involving more than 147,000 adults has found that regular strength training is associated with a lower risk of early death, heart disease and dementia. The findings add to the growing body of evidence showing that strength training is one of the most powerful things women can do for their long term health.
For many women, especially during midlife and menopause, exercise has often focused on burning calories and losing weight. However, the latest research highlights that building strength and maintaining muscle mass may be even more important for health, longevity and quality of life.
Researchers followed more than 147,000 adults over nearly 30 years to investigate the relationship between strength training and long term health outcomes.
The results were impressive.
People who completed between 90 and 120 minutes of strength training per week experienced:
A 13% lower risk of dying from any cause
A 19% lower risk of dying from cardiovascular disease
A 27% lower risk of dying from neurological diseases, including dementia and Alzheimer’s disease
Perhaps most encouraging of all, the greatest benefits were seen from just 90 to 120 minutes of strength training each week.
That is only:
Three 30 minute sessions
Two 45 to 60 minute sessions or 5 x 18 minute sessions (like my Lift Lean sessions)
You do not need to spend hours in the gym to experience the benefits.
As women move through their 40s and 50s, natural hormonal changes begin to affect muscle mass, metabolism, bone density and energy levels.
Many women notice:
Weight gain around the middle
Reduced muscle tone
Lower energy levels
Slower recovery
Increased aches and pains
Reduced fitness
These changes are often associated with perimenopause and menopause, but strength training can help combat many of them.
Regular strength training helps:
Build and maintain muscle mass
Improve bone density
Support a healthy metabolism
Improve insulin sensitivity
Increase strength and mobility
Reduce the risk of falls
Improve confidence and wellbeing
Most importantly, it helps women stay strong, active and independent as they age.
One of the biggest misconceptions about strength training for women is that it is only about changing your appearance.
In reality, muscle is one of the most valuable assets we have as we get older.
Strong muscles help us:
Carry shopping with ease
Play with children and grandchildren
Maintain good posture
Protect our joints
Stay active and mobile
Continue doing the things we love
Strength training is about building a body that supports you for life.
The study found that the greatest health benefits came from combining strength training with cardiovascular exercise.
This does not mean spending hours running.
Walking, jogging, cycling, swimming and circuit based fitness training can all improve cardiovascular fitness and complement a strength training programme beautifully.- My bootcamp is the perfect combination of this.
The combination of strength training and cardio was associated with the lowest risk of early death.
Many women believe they need access to a gym to start strength training.
The reality is that effective strength training can be done:
At home with dumbbells
In online fitness classes
In outdoor bootcamp sessions
In small group fitness classes
The best programme is the one that fits around your lifestyle and that you can stick to consistently.
If you are looking for an online strength training programme designed specifically for women, Lift Lean™ provides a simple and effective solution.
Lift Lean™ is my online strength training membership designed for busy women who want to feel stronger, fitter, leaner and more energised.
Inside Lift Lean™ you will get:
Three live online strength training sessions each week
Full access to an extensive on demand workout library
Strength training workouts suitable for all fitness levels
Expert coaching and support
Yoga sessions to improve mobility and wellbeing
Regular courses and challenges
Whether your goal is fat loss, building muscle, improving fitness during menopause or simply feeling stronger and healthier, Lift Lean™ gives you the structure and accountability to succeed.
If you prefer exercising outdoors and enjoy the motivation of training with others, my Bootcamp classes in Cobham are a fantastic option.
Held on Downside Common in Cobham, these outdoor fitness classes combine:
Strength training
Circuit training
HIIT workouts
Conditioning
Running, jogging or walking options
Functional fitness exercises
The sessions are suitable for all abilities and can be adapted for beginners and those returning from injury.
Many of our members travel from:
Cobham
Oxshott
Esher
Weybridge
Walton-on-Thames
Hersham
Bookham
Fetcham
Effingham
East Horsley
West Horsley
If you are searching for fitness classes in Cobham, outdoor bootcamp classes in Surrey or strength training for women near Cobham, these sessions provide a welcoming and supportive environment where you can improve your fitness and meet like minded people.
The latest research confirms what we have known for years.
Strength training is one of the most powerful things women can do for their health.
Whether you choose to train from home with Lift Lean™ or join us outdoors at Bootcamp in Cobham, every workout is an investment in your future health, strength and independence.