The Importance of Strength Training for Older Women
Strength training is not just for men, on the contrary it is one of the most important things you should be doing as an older woman.
Strength training is not just for men.
Strength and balance training is hugely important for women, particularly as you age, from both a physical and mental health perspective.
However, a lot of older women find gyms intimidating and find the thought of lifting weights scary or are held back by the idea of weight and strength training being “not for women”.
On the contrary it absolutely is, for the following reasons, and a whole lot more!
Improves your bone density and reduces risk of osteoporosis
Improves mobility and reduces your falls risk as you age
Improves some menopausal and pelvic floor symptoms
Improves your sleep quality and mood
Improves your cardiovascular health
Can help with weight fluctuations due to hormone changes
Empowers you to do more independently and feel safer within yourself
As you start to reach menopause your levels of oestrogen and other hormones drop. Because oestrogen helps maintain bone density, this drop can lead to significant bone loss and to low bone density over time.
Weight bearing and resistance (strength) training signals to the body to keep regenerating bone which helps to maintain your bone density. It also builds muscle, tendon and ligament strength to support your joints, and lift heavy things on your own!
Improved strength, balance and agility means you are less likely to fall, and also less likely to injure yourself badly if you were to fall. You will also be able to get yourself up off the ground after a fall, which is extremely important particularly if you live alone.
Menopause can also cause an increase in pelvic floor and incontinence symptoms as you begin to lose elasticity of the muscles of the pelvic floor.
Combining pelvic floor exercises with your strength training, and adding in things like small jumps and change of direction movements teaches your pelvic floor how to contract and relax quickly. This can be helpful for situations in life like jumping off a small wall, sneezing or running small distances.
Why you might avoid strength training, even when you know the benefits.
Often it can feel intimidating going into the gym or the weights section. It may feel like lifting weights is just for men or people in their 20s!
While there are many gyms, bootcamps and group exercise classes that are designed for women, we know that sometimes even the thought of starting those without any previous experience, or “knowing what you are doing” can be rather terrifying.
You’re possibly worried about injuring yourself or don’t believe that you can lift the heavy weights.
You’re worried about getting “bulky” or “too muscular”.
You might avoid doing classes because they involve jumping or running, which very often causes stress urinary incontinence (leaking urine).
You might have even been told in the past that lifting weights would damage the pelvic floor. However we now know that with the correct technique and slow progression of weights, you can actually improve your symptoms by strengthening the pelvic floor along with the rest of the body.
How we can help you move beyond these (sometimes literal!) hurdles:
We start off with one-on-one sessions so you will be completely supported and not have to worry about “knowing what to do”.
As Physiotherapists we are experienced with training around pain and injuries and can modify almost anything to allow you to still exercise safely.
As we have extra experience in strength training we are able to help you progress from injury or a low baseline in strength, right up to competence in doing things you probably never realised you were capable of!
You will not get bulky or big with the kind of exercise we’ll be doing, the kind of training needed to build visibly big muscles requires a specific kind of training and diet, repeated for years! You will likely just improve your muscle tone.
We are all trained in pelvic floor rehabilitation and so can incorporate exercises that will improve your function, as well as give you appropriate exercises that won’t stress the pelvic floor beyond your current capabilities.
Does this sound like something you would like help with? Feel free to book an Initial Assessment via our booking page with any of our experienced team.
Click the button below.
Alternatively give us a call on 0422 483 865 or email admin@formotionphysio.com.au
We have locations within gym settings in Osborne Park, West Perth and Joondalup
3 Steps to Better Overhead Mobility
Mobilise, Activate, Cement for better mobility.
3 Steps to Better Overhead Mobility
Mobilise • Activate • Cement
Your body won’t maintain what it doesn’t use.
Mobility or flexibility is only useful if you have the coordination and strength to actively use the range of motion - meaning you use your muscles to move into the range rather than an outside force, like a band or a weight. Your body will not generally maintain mobility that it can't use regularly or does not sense that you are safe moving into - luckily too!
The M.A.C acronym is a reminder to always follow any “Mobilisation”, or stretch, with a simplified stabilising or coordination exercise - "Activate". And to then put that movement into context with your sport, training or everyday movement - "Cement".
Context is key with any form of learning, so the best way to understand M.A.C is to try it for yourself!
This sequence is specific for improving your overhead shoulder mobility.
1. Mobilise
The best mobilisation or stretch is the one your body needs most - which normally comes with a good assessment. Test these ones out but remember to seek advice if you are unsure if they apply to you!
Peanut Ball Thoracic Extension
For overhead mobility, having adequate thoracic (upper back) extension is important to give your shoulder blades, and therefore shoulders, a good base to move on.
Lie down with your knees bent with a peanut ball placed on either side of your spine on your upper back.
Support your head and tuck your chin in. Posteriorly tilt your pelvis so that your lower back is flat on the ground.
Push the back of your head towards the ground and hold for a few seconds, relax back up slightly and repeat.
Perform 3-4 sets of 4-6 reps, for each set you can move the ball up or down slightly on the spine depending on where you need it most. You don't need to go lower than the bottom of the shoulder blades or above the top of the back.
Prayer Stretch (for Lats)
The lats are your "climbing" muscles, they work by pulling your arms down from an overhead position and internally rotating the shoulder (rolling them in). So when they are tight or over-active they make a good overhead position a battle against your own body!
Hold a stick shoulder width apart with palms up.
Kneel down with your knees in front of the hips and rest your hands on a low bench.
Imagine you are “pulling” you body away from the hands while you sink your chest down.
Spend at least a minute in this position - you can break the time up if needed.
If you get pinching in the top of the shoulder, try it with your palms down or with your hands further apart.
2. Activate
Y- Raises encourage active thoracic extension, rather than lower back arching, with full active overhead flexion.
Lie on your stomach with your arms outstretched while holding a broomstick.
Posteriorly tilt your pelvis so that there is a gap under your stomach.
Lift your collarbones, face and stick off the ground and hold this position.
Start with 4x15 seconds and reduce the rest until you can hold 1 minute continuously.
If this is impossible you can bend your elbows, or hold the stick further apart initially.
3. Cement
Now to give this mobility some real life context.
For example an overhead press.
The important part here is to practise MOVING INTO the new range under added load. Think about pressing up to the ceiling and bringing the arms slightly back in line with the ears to encourage further range.
Back sure you keep your ribcage pulled down to the pelvis so you don’t arch your back (like you did in the Y-raise)
The reps/sets/weight will be completely individual here depending on your training experience and goals.
Remember that mobility and strength changes can take weeks to months to years and the key is consistency and creating good habits. This means incorporating these principles daily into your training and spending designated practise on your problem areas at least 3x week.
For help that is specific to you please get in touch or book an appointment with us.
Formotion Physio is a boutique Physiotherapy practice located in West Perth and Osborne Park
By Lucia Tennant
Physiotherapist & Founder of Formotion Physio
B.Sc Physiotherapy