Women who engage in strength training two to three times a week are likely to experience a longer lifespan and a reduced risk of heart disease, according to recent studies. This insight highlights the importance of weight training not just for physical appearance but for overall health and longevity. Dr. Christiane Mensching, a renowned expert in the field, emphasizes that beyond cardiovascular benefits, strength training significantly improves breathing quality and encourages necessary muscle growth.
The approach to strength training involves strategic exercises that target multiple joints and muscle groups simultaneously. Alena Luciani, a fitness specialist, advocates for compound exercises such as the back squat, deadlift, and push press as these multi-joint movements maximize the benefits of strength training. Luciani also suggests that women incorporate a brief 5 to 12-minute low- to moderate-intensity cardio session before engaging in muscle-building activities to enhance blood circulation.
Executing exercises with precision is paramount. Dr. Christiane Mensching warns against improper form which can harm ligaments, tendons, and bones. She advises women to learn proper techniques with the help of a personal trainer initially to ensure they get their form right.
“I recommend learning the ropes with a personal trainer to get your form right at the beginning.” – Dr. Christiane Mensching
Understanding the female body cycle can further amplify the benefits of strength training. Dr. Mensching suggests that women should intensify their strength workouts during the follicular phase when estrogen levels rise, and High-Intensity Interval Training (HIIT) can be particularly effective during this period.
“To achieve really obvious muscular growth, it would take intensive training, a high-calorie diet, and focused training during the follicular phase and ovulation for maximum results,” – Dr. Christiane Mensching
Strength training is also crucial in mitigating the risk of falls—a leading cause of fractures.
“Falls are the most common cause of fractures,” – Dr. Christiane Mensching
“The risk of suffering a fracture is almost three times higher in women than in men,” – Dr. Christiane Mensching
To prevent such injuries, women should prioritize weight training to bolster muscle endurance and stability.
Alena Luciani recommends structuring workouts with core circuits at the end and starting with exercises that demand the most energy and engage the most muscle groups. For beginners learning full-body movements like push-ups or air squats, it’s vital to perform these exercises first to maintain form and achieve substantial muscle gains.
“People who are just learning full-body movements like the push-up or air squats should do those movements first so that they can preserve form and reap all the muscle-building benefits,” says Alena Luciani.
Strength workouts should ideally occur on days without other training commitments so women can lift heavier weights. On days with other activities, these should follow an adequate warm-up but precede other exercises.
“During menstruation, you should avoid high-impact exercise as well as abdominal muscle training,” – Dr. Christiane Mensching
The strategic approach to weight training is underscored by Dr. Peter Attia’s guidelines, which recommend complementing strength sessions with three to four endurance workouts each week.
“I follow Dr Peter Attia’s guidelines—he focuses on the applied science of longevity: In order for strength training to positively impact our health and longevity, he recommends three to four endurance training sessions each week and about two to three strength training sessions.” – Dr. Peter Attia
Featured image made on Ideogram
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