You’ve heard that resistance training is very important for women, especially as we age. In this blog post, I’m going to be explaining why not only resistance training but functional strength training for women is important.

As we age, we lose muscle. Muscle loss otherwise known as sarcopenia, is a natural part of the aging process, and muscle loss typically begins around the age of 30. The rate of muscle loss tends to accelerate after the age of 50. Hormonal changes, such as a decline in estrogen during menopause, can also contribute to muscle loss in women.

What is Functional Fitness Training?

“Functional fitness exercises train your muscles to work together and prepare them for daily tasks by simulating common movements you might do at home, at work, or in sports” – Mayo Clinic. 

Common Characteristics Found in Functional Fitness Training Include: 

• focus on whole-body movements, rather than isolated muscle exercises that we often see in the traditional physical fitness method
• utilizes both the upper and lower body at the same time while emphasizing core stability
• uses free weight or body-loaded exercises to ensure that you gain lean, functional muscle relative to your body size and weight 
• consists of body movements in multiple directions – front and back, side to side, and rotational 

Functional fitness focuses on training your whole body at once – multi-joint movements and using multiple muscle groups. 

Why is Resistance Training Important for Women?

Resistance training, also known as strength or weight training, is crucial for women’s overall health and well-being. Despite some historical misconceptions, resistance training is highly beneficial for women and offers a wide range of advantages. Here are some key reasons why resistance training is important for women:

Muscle Strength and Tone:

• Resistance training helps women build and maintain muscle strength. This not only contributes to a toned and defined physique but also enhances overall functional strength for daily activities.

Metabolism Boost:

• Building lean muscle mass through resistance training increases resting metabolic rate. This means that women who engage in regular resistance training burn more calories even when at rest, which can be beneficial for weight management.

Bone Health:

• Resistance training has a positive impact on bone density. This is especially crucial for women, as they are more susceptible to osteoporosis later in life. The stress placed on bones during resistance exercises helps improve bone mineral density and reduce the risk of fractures.

Weight Management:

• In addition to boosting metabolism, resistance training contributes to weight management by helping women build and maintain a healthy balance of lean muscle mass and body fat.

Improved Joint Health:

• Strengthening the muscles around joints provides better support and stability. This is important for women, as it can help prevent or alleviate issues related to joint pain and discomfort, particularly in areas like the knees and hips.

Hormonal Benefits:

• Resistance training can positively influence hormonal balance. It may lead to increased production of hormones like growth hormone and testosterone, which play roles in muscle development and overall health.

Enhanced Functional Fitness:

• Resistance training focuses on compound movements that engage multiple muscle groups simultaneously. This enhances overall functional fitness, making it easier for women to perform everyday tasks and activities.

Increased Strength During Pregnancy:

• For pregnant women, resistance training can help maintain strength and muscle tone, which can be beneficial during pregnancy and postpartum recovery. It may also reduce the risk of certain pregnancy-related issues, such as lower back pain.

Mood and Mental Health:

• Engaging in resistance training has been linked to improved mood and reduced symptoms of anxiety and depression. The release of endorphins during exercise contributes to a positive mental state.

Independence and Longevity:

• Maintaining muscle strength and function is crucial for maintaining independence as women age. Resistance training helps mitigate the natural decline in muscle mass and strength that occurs with aging, contributing to a longer, more active life.

Chronic Disease Prevention:

• Regular resistance training has been associated with a reduced risk of chronic diseases such as heart disease, type 2 diabetes, and certain types of cancer. It also helps manage existing conditions by improving overall health.

Body Image and Confidence:

• Resistance training can positively impact body image and self-esteem. Achieving strength and fitness goals through resistance training can boost confidence and provide a sense of accomplishment.

What is Considered Resistance Training for Women?

Highly debated topic here within the fitness industry. Weight training gurus will tell you that only lifting heavy is defined as resistance training. Pilates instructors will tell you that their method is considered resistance training (p.s. It is.). So, let’s actually define what resistance training is!

The American College of Sports Medicine defines resistance training as “a form of physical activity that is designed to improve muscular fitness by exercising a muscle or a muscle group against external resistance. Resistance training can be accomplished with traditional free weights and dumbbells, weight machines, body weight, elastic tubing, medicine balls, or even common household products like milk jugs filled with sand or soup cans. The choice to incorporate a certain type of resistance depends on level of physical fitness, how familiar a person is with specific exercise movements, and individual goals.”
Is walking considered resistance training? No, its not. While it can improve your physical function and cardiovascular health, it’s not resistance training.

So, despite what you may hear on social media, resistance training can be defined as pretty much any exercise that involves working against a force, such as body weight training, pilates, yoga, lifting weights, etc.

How Often Should You Strength Train?

The American College of Sports Medicine (ACSM) recommends that a strength training program should be performed a minimum of two non-consecutive days each week.

Can Women Get Bulky from Lifting Weights?

Now, let’s tackle the other highly debated topic, can women get bulky from lifting weights? Women generally do not get bulky from lifting weights unless they specifically train and eat in a way that promotes significant muscle hypertrophy and mass gain. That may look like lifting the heaviest weight you can for 3-6 reps of 3-6 sets with a focus on progressive overload while eating in a caloric surplus. If you are looking for that long, lean, sculpted appearance 10-15 reps of 2-4 sets is ideal. I still suggest lifting as heavy as you can for those 10-15 reps. Now, there are programs that promote bulking during certain times of the year and shredding during other times of the year. That is body building and there’s a very specific formula for it.

Women have lower levels of testosterone compared to men, and testosterone is a hormone that plays a significant role in muscle building. Lifting weights is an excellent way for women to improve strength, increase muscle tone, and enhance overall fitness without the risk of becoming excessively bulky. Resistance training helps women achieve a lean and sculpted physique, contributing to a more defined and toned appearance.

For most women, incorporating moderate to heavy resistance training into their fitness routine will lead to various benefits, such as increased metabolism, improved bone density, enhanced functional strength, and a more defined physique. The key is to tailor the training program to individual goals and preferences, and it’s always beneficial to seek guidance from fitness professionals to design a program that aligns with specific objectives. Additionally, nutrition plays a crucial role in achieving fitness goals, so maintaining a balanced diet is essential for overall health and fitness.

Recommended Workout Routine for Women

The recommendations below are my personal recommendations as a female fitness professional who’s been personally training women for over 20 years. I highly recommend a well-rounded fitness routine for women as well. Cardio is beneficial for heart health, yoga and mobility training is beneficial for flexibility and longevity and we’ve already talked about all the benefits of strength training.

*Nutrition must be a focus to hit body composition goals.*

Recommended Workout Routine for Women 30-50

This specific workout routine is for women ages 30-50 that want to achieve a lean and sculpted physique.
Heavy Resistance Training (10-15 reps, 2-3 sets) – 1-2 days/week.
Lighter Resistance (low weight, high rep) and/or Mobility Training – 1-2 days/week.
Cardio Training – 1-2 days/week.

Examples:
If you workout 3 days/week:
You could lift heavy 1 day per week and do lighter resistance training, like bodyweight, bands, yoga or pilates 1-2 days/week. Then throw in zone 2-3 cardio 1-2 times per week. That could mean a brisk walk in the neighborhood for 45 min.
If you workout 5 days per week.
You could lift heavy 2 days per week and do lighter resistance training 1-2 days/week. Then add in cardio 1-2 days/week. Could be zone 2-3 cardio or any cardio you enjoy.

Recommended Workout Routine for Women 50+

This specific workout routine is for women ages 50 and older who want to achieve a lean and sculpted physique. You may notice as you’ve aged, things have changed, and you aren’t achieving the same results you used to when you were younger. That’s because of sarcopenia and hormonal changes. You may need to tweak your workout routine if you want to achieve a strong, defined, sculpted look. You may need more resistance training, less cardio, and a focus on protein intake.

Heavy Resistance Training (8-12 reps, 2-3 sets) – 2-4 days/week.
Lighter Resistance (low weight, high rep) Mobility Training – 1-2 days/week.
Cardio Training – 1-2 days/week.

Examples:
If you work out 3 days per week.
You could lift heavy 2 days per week and do lighter resistance like body weight, bands, yoga or pilates, 1 day/week. I’d suggest zone 2 cardio a couple times per week at least as well. This could be going for a brisk walk or playing pickle ball.

If you work out 5 days per week.
You could lift heavy 3 days per week and do lighter resistance 1 day/week. I’d suggest walking in zone 2 cardio a couple times per week at least as well or whatever cardio you find enjoyable.

Don’t miss the boat here, nutrition is key to getting the body composition you want. Resistance training will help define, tone and sculpt. Got cellulite you want gone? Lifting heavy is going to be your friend… but so is proper nutrition.

Also – just a personal side note here. Something I’ve observed as an integrative nutritionist & trainer over the years working with clients… There are a couple things that can really put a road block in your body composition goals. Too much gluten, too much alcohol, too much cardio and not enough protein, resistance training, sleep, fiber and water. Just a few things to keep in mind.

Purchase My Functional Strength Workouts for Women

E-Book Sneak Peek – Chapter 9: Macros

What are Macros?

Macronutrients – consist of carbohydrates, protein, and fat. Carbohydrates and Protein provide 4kcal/gram while fat provides 9kcal/gram.

Why Count Macros?

“Counting macros may support weight loss, improve diet quality, and help you reach certain health-related goals. It involves determining your nutrient needs and using a food journal or app to track your intake.” – Healthline

How I Suggest Counting Macros

I have some clients track their food for a couple days or up to a couple weeks, but not much longer than that. This way they get a good idea of how they need to adjust their plates, but we don’t stress over it. Why? Because it’s not sustainable and I want my clients to live a healthy lifestyle that is sustainable. I want them to enjoy life and good food. Life it too short to track every single thing you eat for the rest of
your life. That is no way to live. The goal is to get an idea of what your plate should consist of most of the time and do it out of habit.

Pros & Cons of Counting Macros

Counting macros can help you get a better idea of what your nutrient intake is throughout the day and also aid in weight loss and certain health goals but it does come with its risks. It is important for many individuals to have a good understanding of their daily macronutrient intake, however, it can become obsessive and create eating disorders and unhealthy food aversions.

Important Note

The formula for counting macros is VERY bio-individual. Only read the rest of this info if you need to lose weight. If you are at a healthy weight or want to maintain, then just follow the rest of my program, like the chapter on “How to Build a Plate.” No need to count macros. Also know I am giving very basic and broad advice for how to count macros. Each person’s needs are different and may differ from the advice I’m about to give.

What Fitness Supplements are Best for Women?

Before considering any fitness supplements, it’s crucial to note that individual needs can vary, and it’s always advisable to consult with a healthcare professional or a registered dietitian before incorporating supplements into your routine. Additionally, a well-rounded and balanced diet should be the foundation of any fitness plan.

That being said, some supplements may be beneficial for women, especially if they have specific nutritional needs or are engaged in regular physical activity. Take note, there are a TON of fitness supplement brands out there, I want my brands to be clean, third-party tested not full of fillers or overdone on certain ingredients. Here are the supplements that I personally recommend.

• Pre-workout or coffee (If no cardiovascular issues.)
• Essential Amino Acids
• Protein Powder
• Creatine Monohydrate
• Electrolytes

Peanut Butter Fit Powder | Vanilla Plant Protein | Chocolate Plant Protein | Electrolyte Mix | Thorne Pre-Workout | Thorne Creatine | Thorne Animo Complex

Where Can You Do Functional Strength Training?

Functional strength training can be done in various settings. Gyms, Homes, Outdoor spaces, community centers, fitness studios, workplaces or offices, and even in hotels. The best thing about functional strength training is that it’s adaptable and can be customized based on your fitness level, goals, and available space or equipment. It’s essential to prioritize proper form and technique to maximize the effectiveness of the exercises and reduce the risk of injury. If you’re new to functional training or have specific fitness goals, my custom functional strength workouts for women may be right for you.

At-Home Fitness Equipment for Functional Strength Training

You can do quite a bit with a bench, a set of heavier dumbbells, a set of lighter dumbbells, a heavier kettlebell and a lighter kettlebell, resistance bands, and a mat.

Massage Roller | Kettle Bell | Assistant Pull Up Bands | Exercise Ball | Yoga Mat | Dumbbells | Adjustable Dumbbell Set | Weighted Ball | Step Platforms

In conclusion, I hope you have learned how important resistance training and functional training are for women’s overall health and well-being. Start with a level that suits your current fitness level and gradually progress. Incorporating functional exercises into a regular fitness routine can contribute to a stronger, more resilient, and healthier body. If you’re new to exercise or have any existing health concerns, it’s advisable to consult with a healthcare professional or fitness expert before beginning a new workout routine.

Additionally, while all this info can be very important for developing a strength training routine, nutrition plays a crucial role in achieving fitness goals, so maintaining a balanced diet is essential for overall health and fitness. And last but not least. You know what the best kind of exercise is for you? The one you will do. So don’t overthink it!