If you haven’t been all that interested in weight training before, this story might have you reaching for the nearest dumbbell. An American-Chinese study 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 overall and cardiovascular mortality rates, analyzing data from more than 400,000 people collected between 1997 and 2019. A wide range of variables were taken into account, including age, race/ethnicity, the body. mass index, smoking status, hypertension, diabetes, alcohol consumption, education, income-to-poverty ratio, marital status, access to medical care, self-reported health status, and chronic diseases.

Women do not need as much exercise as men

One finding was particularly notable: According to the study, women can exercise significantly less while getting the same health benefits as men. Men who did about 300 minutes of exercise per week saw a reduced risk of death, while women only needed 140 minutes. The study also found that women who weight train 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 for women to have a weight training program to encourage their muscles to develop,” says Christiane Mensching, MD, a specialist in general medicine, geriatrics, preventive medicine and public health. Weight training, such as endurance sports, lowers cardiovascular risks, including diabetes, hypertension, and disorders of lipid metabolism. “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 latest – muscle mass begins to decrease 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 decrease is linked to muscle breakdown.”

Start strength training before menopause

Muscle 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, including reducing the risk of falling,” Mensching says. She continues, explaining, “I can’t stress enough that our muscles keep us from ending up in a care home in our old age.” This is because muscle strength allows us to carry out the same activities in old age that we did when we were younger: shoulder and arm muscles are important for carrying a shopping bag; those in our hands allow us to pick things up off the floor or open a jar. Leg and buttock muscles allow us to get out of bed. “You can’t completely prevent muscle loss, but you can keep some of what you previously gained.” Building muscle mass later in life, for example after menopause, requires a considerably greater effort. Starting strength training early, ideally before middle age, is crucial.

Strength training protects against a number of diseases and conditions

According to Mensching, what many people forget about living long are the many factors other than cardiovascular disease that can negatively impact life expectancy. Injuries are among them: “Falls are the most common cause of fractures,” she says. “They occur more commonly 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 preventive 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 be exercising when the pain occurs, rather than choosing to take it easy.” Strength training is the best way to build back muscles. Weak back muscles and constant back pain can cause a chain of secondary problems: “If you’re bedridden with back pain, then your breathing isn’t as deep and oxygen isn’t getting to every part of your lungs . This can contribute to pneumonia.” According to Mensching, weight training actually improves the quality of our breathing.

Combine weight training with a variety of activities

Focusing only on strength training won’t do wonders. 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 helps 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: for strength training to have a positive impact on our health and longevity, he recommends three to four endurance training sessions each week and about two to three strength training sessions.” It may seem 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 go to free weights “. You can also meditate or do some other relaxing activity before, after or between your more physical activities.

You won’t get bulky

Many women are still reluctant to weight train because they are concerned about excessive muscle growth, which can lead to a bulky 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 get really noticeable muscle growth, it would take intense training, a high-calorie diet, and focused training during the follicular phase and ovulation for maximum results,” Mensching says. In bodybuilding, women put on muscle mass by following a strict diet that focuses on growth and pairing it with high-intensity workouts. On the other hand, with more typical strength training programs, 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 some people are reluctant to weight train is because of the fear of doing it incorrectly, which can lead to injury. According to Mensching, performing strength exercises correctly is especially important: “Otherwise, it can be harmful to ligaments, tendons and bones” and therefore counterproductive. The rule of thumb is that it’s best 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 you in shape right from the start.”

Weight training and the menstrual cycle

Women should take their cycle into account when exercising, making sure they are working with their body and not against it. But what exactly does that mean? “During your period, you should avoid high-impact exercise as well as abdominal muscle training,” Mensching says. When women menstruate, the uterus is already contracting and additional targeted exercise should be avoided.

Estrogen levels rise during the follicular phase, and during this time Mensching recommends doing more intense strength training, such as 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 later luteal phase and declining hormone levels lead to slightly lower potency. However, you don’t have to and shouldn’t completely give up strength training during that time: “I recommend adjusting the intensity of your training to your own body – don’t overextend yourself and instead listen to what your body can and wants to do. “

Maybe your training during this time is a little less extreme, or you don’t train as much. Other people may choose to replace strength training with yoga during certain parts of their cycle. When you have your period, your body needs breaks to stay strong and well for a long time. So do another set, but then include time to rest and recharge.