For women, strength training becomes especially important from our late 30’s onward.
This is because hormonal changes begin earlier than many people realise.
Perimenopausal hormonal changes begin up to seven years before menopause, as during this time the balance of estrogen and progesterone begins to shift.
These hormonal changes bring unwelcome changes to your:
• muscle strength
• bone density
• metabolism
• nerve communication with muscles
What this means is that the body no longer receives the same natural signals that used to maintain muscle.
The good news is that strength training replaces those signals.
When we lift heavier resistance, the body responds by:
• strengthening muscles
• stimulating bone density
• improving nerve signals to muscles
• building better coordination and balance
• supporting metabolism and blood sugar control
It also helps activate the powerful Type II muscle fibres — the fibres that help us catch ourselves if we trip or slip.
These fibres are incredibly important for fall prevention and independence as we age.
I speak to many new members of Transform whose only exercise is walking, and they hope that walking alone will keep them strong. I love that they walk – I tell them I really want them walking to the grocer when they are 95! Walking is wonderful for movement and mental wellbeing — but walking does not build the strength needed for bones, muscles and long-term independence.
Strength training fills that gap.
Getting stronger muscles now will help you carry and lift at 80 and live independently at 90.
At Transform I believe we all share a common attitude: We would rather be the oldest person in the than youngest person in the nursing home. Transform Strength training will help get you there!
In my final email I’ll share how these classes fit alongside Pilates and yoga, and how you can try one for yourself.
PS: Strength Training Class Times
Wednesdays 12.15pm and 5.30pm
Thursdays 9.30am and early morning coming soon.
Fridays 7.15am
Weekends – Break up your strength training week with a great reformer, Pilates, yoga or yin yoga session.
Our classes launch May 13.