Strength Training Linked to Lower Mortality, Better Health in Aging Women
Regular strength training—using weights, bands, or bodyweight—is associated with a reduced risk of all-cause mortality and several chronic diseases, according to recent studies. New research also highlights its critical role in managing age-related muscle and bone loss, particularly in women.
Research on Mortality and Disease Risk
A major study published in the British Journal of Sports Medicine tracked 147,374 individuals over 30 years. It found that those who performed resistance training for 90 to 120 minutes per week had a 13% lower risk of all-cause mortality and a 19% lower risk of death from cardiovascular disease and stroke. The research also associated this activity with a 27% lower risk of death from neurological diseases.
Separate research led by the University at Buffalo examined over 5,000 women aged 63 to 99. This study found a correlation between greater strength levels—measured by grip strength and sit-to-stand tests—and a lower risk of death from any cause over an eight-year follow-up period. The researchers noted that gait speed was also identified as a significant predictor of mortality.
Age-Related Muscle and Bone Health
"We identified an accelerated rate of muscle aging in women during their 40s, 50s, and 60s, coinciding with the onset of menopause."
— Professor Severine Lamon, Deakin University
Research indicates that muscle mass declines with age, a process that can be accelerated in women during the menopausal transition. A study led by Professor Severine Lamon from Deakin University, published in The Journal of Physiology, mapped female body composition across the adult lifespan (ages 18 to 80). The study identified an accelerated rate of muscle aging in women during their 40s, 50s, and 60s, contrasting with a more gradual decline seen in younger women and men.
Medical experts state that strength training is important for maintaining bone and muscle health after menopause, as estrogen loss accelerates the reduction in bone density and contributes to the loss of muscle mass. Physical therapist Hilary Granat explained that muscle pulling on bone during resistance training stimulates bone-building cells. Experts recommend that middle-aged women incorporate balance exercises, such as tai chi or standing on one leg, to help prevent falls and associated bone fractures.
General Recommendations for Strength Training
Health organizations, including the American College of Sports Medicine and the NHS, recommend training all major muscle groups at least twice per week. The study in the British Journal of Sports Medicine suggests that approximately two hours of strength training per week offers significant benefit.
Guidance from professionals for starting a program includes:
- Starting with a functional movement screen to assess movement patterns
- Following a program tailored to individual anatomy, goals, and ability
- Focusing on basic movement patterns and using lighter weights initially to avoid injury
- Performing one exercise from each of five foundational movement patterns (squat, hip hinge, lunge, push, pull) for 2 sets of 10-15 reps, 2-3 times per week
- Gradually increasing difficulty (progressive overload) through more sets, reps, or harder variations
Methods of Strength Training
Strength training can be performed using various methods:
- Weights: Dumbbells, free weights, or machines. For some exercises, weights ranging from 5 pounds (2.3 kilograms) to 20 pounds (9.1 kilograms) are typically appropriate.
- Bodyweight Exercises: Pushups, squats, lunges, planks, and sit-to-stands
- Resistance Bands: Can be used for exercises like front squats, deadlifts, and shoulder presses
- Impact Training: Activities such as walking, hiking, running, jumping, and climbing stairs
Professor Lamon stated that resistance training is the most effective method for building skeletal muscle mass. Individuals who are new to strength training or are older are advised to consult with a healthcare provider before starting a new program.