Women approaching their 40s are being encouraged to incorporate weightlifting into their fitness routines to combat significant muscle loss. Research led by Severine Lamon, a molecular biologist at Deakin University, reveals that as women transition into menopause, their muscle mass can decline sharply if not actively maintained through resistance training.
Lamon’s team, comprising researchers from the university’s Institute for Physical Activity and Nutrition, conducted a comprehensive study published in The Journal of Physiology. This research mapped women’s muscle composition and function from ages 18 to 80, highlighting the critical impact of hormonal changes on muscle health. As levels of sex hormones such as oestrogen and progesterone decrease, the study found that women experience a much steeper decline in muscle mass compared to men, who typically undergo a more gradual reduction.
The findings suggest that women in their 40s should “speed up, not slow down” their engagement in resistance training. Lamon noted that this period represents a crucial window for preserving muscle health, as muscle deterioration can lead to poor physical function and an increased risk of various health conditions.
“While younger women and men experience a gradual decline in muscle, our research indicates that middle-aged women face a sudden and sharp decline coinciding with menopause,” Lamon stated. “This underscores the importance of taking proactive steps during this transition.”
Despite the compelling evidence supporting resistance training, many women still feel intimidated by weightlifting, particularly in gym environments. Dr Ashlee Hendy, an exercise physiologist and resistance-training coach, commented on the evolving landscape of women’s fitness. She noted a growing acceptance of weightlifting among women but acknowledged that barriers still exist.
“I have seen a shift in women’s confidence in the weights section of gyms,” Hendy said. “Women are increasingly lifting heavier weights rather than just lighter options, and older individuals are now more willing to embrace it without fear of injury.”
The positive effects of weight training are evident in individuals like Wendy Glen, a 63-year-old who took up resistance training midlife. Glen reported that her running performance has significantly improved since she began weightlifting, allowing her to run faster than she did at 50 and even complete her first marathon at 60.
“I went to see an exercise physiologist who helped me take my running seriously,” Glen explained. “I now incorporate deadlifts, bicep curls, and overhead presses into my routine, and I can deadlift 65 kilograms.” She expressed her joy in discovering a newfound passion for running, attributing her progress to resistance training.
Lamon emphasizes that while starting weightlifting in one’s early 40s is ideal, it is never too late to begin. She advises that any form of exercise is beneficial, even activities as simple as walking, which can help maintain some level of muscle mass.
The message is clear: women over 40 should not only consider weight training essential for their physical health but also as a means to enhance their overall quality of life during and after the menopausal transition. With the right approach, they can counteract muscle loss and enjoy the benefits of an active lifestyle well into their later years.
