What if I told you that strength training is equally as important as cardio workouts in aging well.
A new study finds there are more health benefits to strength training beyond just building muscles. Turns out it is good for people’s mood and metabolism and longevity. And according to the data, women may have the most to gain.[1]
For me, I always focused on the cardio with running, biking and hiking. But lately, I have been reading many books and articles on aging well and all of them point to adding strength training your routine.
Building Muscles Requires Lifting to Maximum Amount
I always thought that with lifting weights you didn’t want to strain your muscles and lesser weights with more reps was the answer. I was wrong!
Smaller weights-more reps lifting can increase the amount of lean muscle mass you have, but it will not stimulate the satellite cells to produce more muscle.
What are satellite cells and what does this have to do with the decline of estrogen as you age?
Satellite cells are muscle stem cells. Satellite cells are multipotent stem cells of the skeletal muscle tissue, and they play a central role in the growth, maintenance, and repair of the muscles.
Estrogen is essential for muscle stem cell function and maintenance and is also the main driver of muscle mass and strength. The number of satellite cells strongly correlates with changes in estrogen levels. As your estrogen drops so does the number of your cells.
That is why it is so important to stimulate the remaining satellite cells to maintain and build more muscle, as you lose cells as you age.
And guess what, studies have shown that satellite cells are activated by high-intensity exercise.
Incorporating low-repetition, high-intensity strength training into your weekly training/exercise routine is key to combating muscle loss, increasing your metabolism, and enhancing your bone density during your menopausal years.
Decreasing Muscle Loss as You Age
It is fact that after the age of 30 that you start losing muscle. “On average, adults who don’t do strength training on a regular basis can lose 4 to 6 pounds of muscle per decade.”[2]
Wow, that number sounds scary.
I listened to this information and started to lift weights last year with doing as many reps as possible. This is okay, but if I want to build more muscle, I need to stress the system to muscle fatigue.
I had tuned in to a Mel Robbins podcast with Dr. Stacy Sims, an exercise physiologist and nutrition scientist, and heard about the benefits of lifting heavy ‘sh*t’! And how menopause demands a different approach to strength training.
What does Heavy Lifting look like?
Heavy lifting is defined as lifting 6 reps or less with as much weight as possible.
Dr. Sims has one caution that you want to build up to this if you haven’t been lifting weights for a long time. She also points out that you should not be lifting heavy for every single exercise. You want to use the heavy lifting for big, compound lifts like:
- Squats,
- Deadlifts, and
- chest presses.
In using heaving lifting for larger muscle groups spreads the load across multiple large muscles. That way you’re not over-stressing any single muscle or joint. For optimal results, focusing on major muscle groups twice weekly with at least one day of recovery between sessions allows for adequate training stimulus and proper recovery. Including exercises for:
- legs,
- chest,
- back,
- shoulders, and
- core,
Which ensures comprehensive development and balanced strength gains.
If you have hit menopause can you still gain muscle?
Yes, you can still gain muscle during menopause. Those flabby arms and jiggling stomach do not have to be the only way.
It is possible to stop the rapid muscle loss.
Need some more motivation to lift weights or do resistance training? Here are the benefits.
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Helps the brain age well
Perhaps most surprisingly, strength training’s anti-aging effects extend to the brain and endocrine system. Research indicates that resistance exercise stimulates the release of brain-derived neurotrophic factor (BDNF), a protein that supports neuronal health and cognitive function.[3]
I find this motivating, as I do have a family history of dementia and Alzheimer’s on my Mother’s side.
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Keeps the body’s structure strong
Regular resistance exercise stimulates bone formation, increasing bone mineral density and reducing fracture risk associated with osteoporosis. Joint health also benefits significantly from strength training. Strengthening the muscles surrounding joints creates better stability and reduces excess pressure on cartilage and connective tissues.[4]
For me this is important as I do have knees that are not as good as they should be, so if I can strengthen the muscles surrounding the joints, I would be better off when doing cardio exercise.
The New Research on Strength Training is Creating a Paradigm Shift
The compelling scientific evidence suggests that investing in regular strength training might be among the most effective strategies for extending not just lifespan, but more importantly, health span—the period of life spent in good health and free from chronic disease.
There is a paradigm shift in researcher’s understanding of exercise and aging: strength training appears to be not just beneficial for aging bodies, but potentially capable of reversing certain aging processes at the cellular level. This revelation transforms strength training from merely helpful to nearly essential for those seeking to optimize longevity and quality of life.[5]
I need to act now, so my 80-year-old self is still trekking up hills in beautiful awe-inspiring countrysides.
Here’s to lifting heavy!
Cheers,
[1] https://www.npr.org/2024/03/11/1237665808/strength-training-does-more-than-build-muscle-its-hidden-benefits-are-massive
[2] https://www.health.harvard.edu/exercise-and-fitness/age-and-muscle-loss
[3] https://rollingout.com/2025/03/20/4-ways-strength-training-reverses-aging/
[4] Op. Cit.
[5] Ibid