If, so far, you’ve not been all that interested in weight training, this story might leave you reaching for the nearest dumbbell. An American-Chinese study has revealed a link between weight training and longer life expectancy in women. The researchers looked at gender differences in the relationships between physical activity and both overall and cardiovascular mortality rates, analyzing data from more than 400,000 people gathered between 1997 and 2019. A broad range of variables were taken into account including age, race/ethnicity, body mass index, smoking status, hypertension, diabetes mellitus, alcohol consumption, education, income-to-poverty ratio, marriage status, access to medical care, self-reported health status, and chronic disease conditions.
Women don’t need as much exercise as men
One finding was especially notable: According to the study, women can exercise significantly less while achieving the same health benefits as men. Men who did around 300 minutes of exercise per week saw a reduced risk of death, while women only needed 140 minutes. The study also showed that women who train with weights two to three times a week are more likely to live longer and have a lower risk of dying from heart disease than women who don’t. Their cardiovascular mortality was reduced by 30%.
Weight training is good for the immune system and reduces water retention
“It’s very important that women have a weight training program to encourage their muscles to grow,” says Dr Christiane Mensching, a specialist in general medicine, geriatrics, preventive medicine, and public health. Weight training, like endurance sports, decreases cardiovascular risks including diabetes, high blood pressure, and lipid metabolism disorders. “Weight training is also good for the immune system and has an effect on the lymphatic system, decreasing water retention.” It also improves balance and strength. “From the age of 40—at the very latest—muscle mass begins to reduce rapidly. In women, this happens around the same time as menopause, which is when progesterone and estrogen levels drop. The latter is the anabolic hormone in the female body and this drop is linked to muscle breakdown.”
Start strength training before menopause
Muscular strength is vital in old age, but you have to start training when you’re young. “We need our muscles for all sorts of things later on, including to reduce our risk of falling,” says Mensching. She continues, explaining, “I can’t stress enough that our muscles prevent us from ending up in a care home in old age.” This is because muscular strength allows us to perform the same activities in old age that we did when we were younger: Our shoulder and arm muscles are important for carrying a bag when shopping; those in our hands allow us to pick things up from the floor or open a jar. The muscles in our legs and buttocks allow us to get up from bed. “You can’t completely prevent the loss of muscle mass, but you can preserve some of what you’ve previously built up.” Building muscle mass later in life, for example after menopause, requires considerably more effort. Starting strength training early, ideally before midlife, is crucial.
Strength training protects against a number of illnesses and conditions
According to Mensching, what many people forget about living a long life is the many factors, aside from cardiovascular disease, that can have a negative impact on life expectancy. Injuries are among them: “Falls are the most common cause of fractures,” she says. “They occur more frequently in women because they have less muscle mass as they age and therefore less strength and stability than men.” In addition, women have a much lower bone density, which also decreases significantly during menopause, although it can be increased with preventative weight training. “The risk of suffering a fracture is almost three times higher in women than in men,” says Mensching.
Back pain can also significantly restrict physical activity later in life. “What people often don’t realize about back pain is that you should exercise when pain arises instead of choosing to take it easy.” Strength training is the best way to build up the back muscles. Weak back muscles and constant back pain can cause a chain of secondary problems: “If you become bedridden due to back pain, then your breathing is no longer as deep, and oxygen doesn’t reach every part of your lungs. This can contribute to pneumonia.” According to Mensching, weight training even improves the quality of our breathing.
Pair weight training with a variety of activities
Focusing on strength training alone will not work miracles. In order to add years to your life, enjoy doing a variety of different physical activities: Endurance training allows us to maintain a high V02 max, which refers to the body’s oxygen intake. Strength training assists with balance and strength. Finally, relaxation in the form of meditation, mindfulness exercises, or even a session in the sauna, gives the body time to heal. But how much of each type of activity should we include in our weekly schedules?
“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.” That may sound like an unrealistic training plan in a busy life but remember that “strength and endurance can be combined in one visit to the gym: First, spend some time on a treadmill, then head over to the free weights.” You can also squeeze in meditation or another relaxing activity before, after, or in between your more physical activities.
You won’t get bulky
Many women are still reluctant to weight train because they’re concerned about excessive muscle growth, which can lead to a broad appearance. However, this idea is completely unfounded: Women have lower testosterone in their bodies, which prevents them from packing on a lot of muscle. “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,” says Mensching. In bodybuilding, women put on muscle by following a strict diet that focuses on growth, and they pair it with high-intensity training. With more typical strength training programs, on the other hand, the focus is on shaping and strengthening the body, and the result is usually moderate muscle growth.
How you weight train is important
Another reason that some people are reluctant to take up weight training is because of a fear of doing it incorrectly, which can result in injury. According to Mensching, executing strength exercises correctly is particularly important: “Otherwise it can be bad for ligaments, tendons, and bones,” and, therefore, counterproductive. The general rule is that it’s better to start with lighter weights and focus on form until you get it right. “I recommend learning the ropes with a personal trainer to get your form right at the beginning.”
Weight training and your menstrual cycle
Women should take their cycle into account when exercising, ensuring that they are working with their body instead of against it. But what exactly does that mean? “During menstruation, you should avoid high-impact exercise as well as abdominal muscle training,” Mensching says. When women are menstruating, the uterus is already contracting and additional targeted exercises should be avoided.
Oestrogen levels rise during the follicular phase, and during that time Mensching recommends doing more intensive strength training, like HIIT. During ovulation, a woman’s body produces higher levels of the anabolic hormones estradiol and testosterone, making it an ideal time for intensive weight training. The subsequent luteal phase and declining hormone levels result in slightly less strength. However, you shouldn’t and don’t have to give up strength training completely during that period: “I recommend adapting the intensity of your training to your own body—not overextending yourself and instead listening to what your body can and wants to do.”
Perhaps your training during this time is a little less extreme, or you don’t work out for as long. Other people may choose to replace strength training with yoga during certain parts of their cycle. When you are menstruating, the body needs breaks to stay strong and well for a long time. So do another set, but then also include time to rest and recharge.
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