Let’s Talk Strength
Aging involves more than just gaining laugh lines and sage advice. For us women, it comes with a more subtle yet significant hurdle: our bones gradually losing their strength. But guess what? The secret weapon might just be found in a Strength Class, and it's time we started talking about it.
Why Bone Health Can’t Wait
Remember when we could party all night and feel fine the next day? Well, our bones are kind of the same. They reach their peak in our 20s, and then... it’s a slow slide. Especially after menopause, our bones get more brittle (thanks, hormones!). The risk of osteoporosis creeps up, making us more prone to breaks and fractures.
Heavy Lifting: Not Just for the Guys
We've been told to stick to yoga and light jogs, but here's the hot take: Lifting heavy weights is our friend. It's like sending a memo to your bones saying, “Hey, let's get stronger.” When you lift heavy, you’re telling your bones to up their game. It’s all about building that bone bank account.
Science Backs It Up
A study in the Journal of Bone and Mineral Research had women lifting heavy twice a week. Six months later? Hello, better bone density! And it's not just about avoiding breaks; it's about power and balance, keeping us agile as we age.
Before you jump into lifting the heaviest dumbbell, remember: it's all about the right form and gradual progress. Start where you're comfortable and level up slowly. It's a journey, not a race.
Incorporating It Into Your Routine
Twice a week, ladies. That's our magic number. Mix it up with your barre class that incorporates resistance bands and bodyweight moves. Make it fun, make it challenging, and make it a part of your life.
So, next time you’re thinking about your health routine, don't shy away from using heavier weights. Those weights aren't just for the guys; they're our ticket to a stronger, more resilient body. Let's lift not just for today but for all our tomorrows.
“High-Intensity Resistance and Impact Training Improves Bone Mineral Density and Physical Function in Postmenopausal Women With Osteopenia and Osteoporosis: The LIFTMOR Randomized Controlled Trial,” Journal of Bone and Mineral Research.