A New Reason to Strength Train

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A New Reason to Strength Train

If you’ve made it this far into the year without hearing about the importance of strength training, we’d be shocked. This time, social media is right: There are many reasons to hop on the bandwagon, from toning your muscles to boosting your mental health to reducing your risk of heart conditions. But there's one major benefit people aren’t talking about enough. 

What is it?

Your bones. Specifically, strengthening them to prevent (or reduce your risk of) osteoporosis. It’s especially important for women because we have less bone tissue than men (is anything fair?). Then there’s perimenopause, which generally happens in your 30s or 40s and increases your risk of osteoporosis, thanks to the decrease in estrogen production, says Karen Litzy, DPT.

This may sound like a future-you problem. But your bones start weakening as early as 30. So you’re more likely to experience fractures and other injuries, which can come with complications, long-term impacts, and affect your quality of life. To make things trickier: Osteoporosis doesn’t have any symptoms and can sneak up on you. Some risk factors include having a smaller frame, a history of eating disorders, a family history of osteoporosis, or low calcium and vitamin D levels, says Litzy.

How does strength training help? 

The more resistance you regularly put on your bones, the stronger they become — and that’s not something you can get with cardio alone — says Litzy. It's not just dumbbells or weight machines that'll do the trick: Resistance bands, yoga, pilates, and bodyweight exercises all work, she adds. 

Your Move

• Start sooner rather than later. It’s never too late to start training, says Litzy. But the quicker you start giving back to your bones, the better. 

• Ditch the fears about “bulking up,” says Litzy. It doesn’t happen as often or easily as you might think. 

• Find a form of strength training that works for you. And that you enjoy enough to do two to three times per week — the amount Litzy recommends for best results. 

• Work with a physical therapist or personal trainer. They can teach you the proper form to avoid injuries. Not in your budget? Free gym trials or videos and apps led by certified professionals (emphasis on certified) are also solid options.

Q. Why is it important for women to have a strong pelvic floor?

Dr. Betsy Greenleaf: Without strong pelvic floor muscles, women might experience issues like urinary incontinence (aka the inability to hold it in), painful prolapse, or sexual dysfunction. After women turn 30, their muscle mass decreases by four to six pounds per decade. So it's essential to do pelvic floor exercises to maintain strength  — especially if you’re planning to (or already) have kids. Ready to get started? This intuitive, ultra-smooth device can help you strengthen your pelvic floor effortlessly, giving you a comfort and confidence boost.

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