Written by: Maternity Sports Academy. Commercial partnership.

It is often thought that strength training is only for young people or gym enthusiasts. But in reality, we should all be lifting iron - especially women over 35. Why? Because as early as the premenopause, changes start to take place in the body that we don't see right away, but which have a major impact on our well-being. With age, hormonal changes accelerate and the role of strength training becomes even more important.

Muscle mass is slowly disappearing - unless you act now

Already after the age of about 30, muscle mass starts to decline slowly but surely, unless it is actively maintained. This process is called sarcopenia. Especially in women, when hormone levels start to slowly change before the menopause, this change can accelerate. Less muscle means a lower metabolism, less endurance and a higher risk of injury. To maintain muscle mass, strength training should be done 1-3 times a week, depending on your starting level. For a beginner, strength level and muscle mass can increase with just one strength training session per week, with progression 2-3 sessions are needed to maintain the results achieved.

Strength training is the cornerstone of health

When you train with weights, you're not just building muscle - you're also supporting your bones, balance, joint health and metabolism. Many people are surprised to discover how quickly they feel better, sleep more soundly and their energy levels rise when strength training becomes a regular part of their daily routine. With increased strength, everyday life simply becomes easier, as everyday activities no longer require such a great effort in terms of muscular fitness. You can see the difference after just a few weeks of training!

"I don't want big muscles" - a vain fear

One common misconception is that strength training makes a woman "too muscular" or "manly". This is not true. Women's hormone levels simply do not support rapid muscle growth in the same way as men's, and visible muscularity requires years of hard work and a special diet. Instead, exercise brings firmness, posture and confidence. After training, muscles may be slightly swollen for a day or two and, especially in the early stages of training, the scales may also show a few kilos more than normal. These changes are due to the build-up of waste products in the muscles during exercise and the accumulation of fluid in the muscle tissue. However, these effects always disappear within a few days of training.

Do you wonder about the function of the core in strength training? Read more about abdominal muscle separation and strength training on the Maternity Academy blog.

Burn fat while you rest

Did you know that muscle tissue uses more energy than fat tissue, even at rest? The more muscle mass you have, the more efficiently your body burns calories - even when you're doing nothing. This helps with weight management and reduces your risk of, for example, type 2 diabetes.
The more muscle mass you have, the better your body can use glucose, which balances your blood sugar. As the body's insulin sensitivity improves and blood sugar levels remain balanced, it helps to improve hormone balance.

How to get started?

You don't need hours of training or complex movements. The key is regularity and a good basic programme. Start by focusing on big basic movements like squats, lunges, push-ups and rowing. Use additional weights or bodyweight, and gradually increase the load. However, it is important to have the courage to use weights, as the muscle needs a steady upward load to develop. You can get off to a good start with your own bodyweight, but you should aim to increase the weights at least a little each week.

If the gym doesn't appeal, you can start at home with dumbbells, kettlebells or resistance bands. And remember: exercise is not a punishment - it's a gift to yourself.

+35 woman, you deserve a body that carries, endures and lasts. Incorporate weights into your everyday life and discover how strength isn't just physical - it's reflected in your whole life.

NEW! Women's strength training groups will start in autumn in some LadyLine centres. Women's Strength Training small groups build muscle tone together safely and effectively, whatever your starting level.