Research confirms it: Strength training’s a MUST as you age!
21. Jul, 2010 
6 Comments
It is GREAT to see that researchers are looking into the health of post-menopausal women.
What’s vital is learning what we can do after we turn 50 to make sure our remaining years are as free of disease, aches, pains and problems, as possible.
Here’s a new study that adds to the mounting evidence that resistance training (aka strength training) will play a HUGE role in your quality of life in the years ahead.
A Finnish study published in the April 13, 2010, issue of the journal Age suggests that power training–in which you use explosive speed on the concentric portion of the movement (picture rapidly curling a barbell, pushing DBs overhead on a shoulder press, or pushing a barbell up from your chest)–helps preserve muscle power and possibly reduce the risk for age-related muscle weakness. (PubMed ID: 20640546)
To help you understand the difference between power training and strength training, let’s consider the biceps curl:
Strength training version: You curl the bar up to the count of 4, pause for one count, then lower it for 4 counts.
Power training version: You curl the bar up using explosive force, pause, then lower it for 4 counts. (So it’s fast on the way up, slow and controlled on the way down.)
Note: Power training puts greater stress on tendons and joints than strength training. So I would NOT advise using explosive force in your training it unless you have several years of regular weight training under your belt, sufficient strength and a good handle on exercise form and technique.
But don’t be bummed if you’re not up to power training!
A study published in the June 2009 issue of the Journal of Aging and Health found that postmenopausal women who strength-trained 3 times a week for 24 weeks (and who did not use hormone replacement therapy) enjoyed better body composition (less body fat), greater muscle strength and improved bone mineral density of the lumbar spine and femur neck than women who did not strength train. (PubMed ID: 19252142)
I’ve included the PubMed ID numbers in case you want to do your own research on exercise for women past menopause.
You’ll see that resistance training is critical the older you get!
And to have better years in your 70s, 80s and 90s, you need to start NOW–in your 50s!
Say YES to weight training, say NO to frailty and fractures!
Flickr photo, Jonathan Mangold
![3949775889_eeed9890ec_m[1]](http://fabfit50s.com/wp-content/themes/fabfit50/thumb.php?src=wp-content/uploads/2010/07/3949775889_eeed9890ec_m1.jpg&w=48&h=48&zc=1&q=90){kind=small}
Your Rt button wouldn’t work for me. I had to manually do it. I am very happy to see how well you research and stay current with the information you disseminate. I hope you get lots of attention as your blog deserves it.
Alexandra Williams, MA´s last [type] ..Tricep Flap Hit By Kickbacks
Thanks, Alexandra. I’ll check out my RT button. And I appreciate your following me. I love YOUR blog as well. You know your stuff! And you’re funny on top of it–great combination!
I didn’t know you read our blog! Thank you. If you are going to the IDEA convention next week, I’d love to meet you. I might have already asked you that, but my mind is not that great after midnight!
Keep posting!
Hmm, come to think of it, I think you left a comment once. Maybe it was about the water temp….Must sleep. To become Fierce!
Alexandra Williams, MA´s last [type] ..Tricep Flap Hit By Kickbacks
Yes, I do read you guys. Really cool idea. Must be nice having someone to bounce ideas around with. I depend on the various voices in my head.
I won’t be attending the IDEA convention. I’ve got a seminar to attend on Wednesday, 8/4: Functional Fitness After 40. Should be interesting. And might go away with my daughter Thursday/Friday.
But please keep me posted and if we’re headed to the same event, I’d love to meet you as well! Keep up the good work!
And don’t worry. My mind is atrocious throughout the day, but especially after 7 PM, ET.
Kathleen
Oh, dear. I never say, “Reach as though you’re trying to get something off the top shelf.” In fact, this has never even occurred to me. I’ll have to get my cueing down. I might say, “Pull the bar down to your chest as though you’re trying to pull the bar down to your chest.” Sorry, you guys bring out the wiseguy in me.