Interested in building strong muscles, growing healthy bones and burning calories at the same time? Strength training — which includes lifting weights and doing weight-bearing exercises —could be just the activity you’re looking for, as it provides a long list of positives for women of all ages.

Strength training might even help you live longer.

“Strength training for women, especially those over 50, has been overlooked for a long time, but it’s finally getting the attention it deserves. It’s really important for maintaining muscles, bone mass and keeping you doing the things you want to do, no matter your age,” said Sania Killion, a physical therapist who specializes in rehab at the UCHealth Sports Therapy Clinic – Colorado Center.

“Remember, it’s never too late to build muscle or to build bones. Plus it really makes you feel good too,” Killion said.

While there are scores of gym classes and long lists of outdoor Mile High activities to choose from, adopting a weight-bearing exercise regimen – even a few days a week – can build strength and stamina that are key for women’s health as we age, go through menopause and in the latter part of life.

We spoke with Killion about what women need to know about strength training, how to get started, how to use weights safely and how to get the most out of workouts that include using weights.

What is strength training?

Strength training — also known as resistance training — is exactly what it sounds like. Strength training means using a low number of “reps” (or repetition of a certain exercise before you take a break) to build muscle mass and physical strength by utilizing weights, kettlebells, dumbbells and resistance bands, or through using your own body weight, such as with pushups or pullups.

How does strength training differ from weight training and weightlifting?

Weight training is a generic term that typically involves using heavier weights to build muscles, while weightlifting generally means exercises that build muscle size and bulk. For example, muscle mass is important for certain sports, such as football and wrestling, endurance sports and activities such as rock climbing, rowing and swimming, she said. Weightlifting also can include competitions.

How can strength training benefit women, especially as we grow older?

With hormonal changes, it becomes important for women to adopt weight-bearing exercises as part of their fitness regimen. In addition, research shows that strength training can improve symptoms of menopause, such as a drop in estrogen, and can improve strength and bone density – which are both negatively affected as women age. Studies show that physical activity for women can help women live longer.

Do women lose bone density and muscle mass as they age?

While this happens to everyone as we get older, it hits women particularly hard because our hormonal changes are more drastic, Killion said.

“We lose both at a higher rate because as soon as women stop menstruating, it’s a huge nose dive in terms of bone density and muscle mass through the loss of estrogen.”
Since estrogen is key component in the muscle cell growth process, the lack of production as a women gets older adversely affects that muscle cell production.

Can strength training reverse bone density and muscle losses?

“This is a hot topic now,” she said. “The jury is in, and it does help. I am hopeful about new studies showing that it can improve bone density in postmenopausal women, as well as for those with osteopenia and osteoporosis.”

Someone with osteoporosis is at risk for severe bone loss and fractures. Osteopenia means a person has a loss of bone density but with proper treatment and prevention, can avoid osteoporosis – which is why strength training can be an important tool.

According to certain studies, women over 60 with osteoporosis participating in strength training (twice a week for 45 minutes over an eight-month period) showed a significant improvement in bone density.

“This is very exciting, in that not only can strength training be a big help for women who have osteopenia, but also that it can reverse some of the damages of osteoporosis itself.”

How does strength training specifically improve bone density?

Bone density improves when you stress or “bend” bones, Killion explained. Bending a bone means that you put enough weight through your bones that it causes temporary deformation that sends a signal to your body to start making new bones.

For instance, when you run, jump or land hard on your heels, force is put through your bone shaft, which in turn, stimulates bone growth, she said.
“We have an ‘in and out’ system in our bones as we are constantly breaking down material and building new material, while older calcium is flushed out as waste. Bone growth for adults is different than with kids. As adults, we produce new bone as our body eats up the old bone.”

For women, estrogen is a crucial part of this normal process, as it transmits information to signal bones to rebuild. “But when women have a big drop in estrogen after menopause, our bodies lack this signal and therefore, need an alternate to that,” she said. “That is where strength training comes in.”

Does jump training help with bone density?

Flat-footed jumping, meaning putting impact on your body through heels hitting the floor, has been shown to improve bone density.

Are there other ways to women improve bone density during menopause, such as using vitamins, in addition to strength training?

Talk to your primary care physician, she said.

Can strength training help with cholesterol?

Yes. One study showed it helps boost “good” HDL (high-density lipoprotein) cholesterol, while lowering “bad” LDL (low-density lipoprotein) cholesterol.

“Again, we can say that like so many different areas of our health, strength training is a good thing if we are trying to work on protecting ourselves against heart attacks and strokes.”

Does strength training increase my testosterone?

Strength training does increase testosterone, but don’t let that scare you, she said.

“It does, but in a cool way.” After strength training your body has a temporary rise in testosterone that helps to grow muscles, but not in any way that would contribute to looking “bulked up” for those who might be worried about aesthetics.

“It’s so little as opposed to the testosterone that men have, it would be very hard to get as bulky as men do unless you are taking steroids and/or doing competitive body building with very heavy weights. Your muscles will become more defined and might get slightly bigger, but the average person probably wouldn’t even notice.”

Does strength training burn fat?

Strength training burns fat, though indirectly.

Strength training increases your metabolism long after you stop your workout: from 14 to 48 hours after you leave the gym. That translates into burning more calories.

“Remember what I said earlier: When you strength train and lift weights, the spike in hormones signals the body to access fat stores for energy. If you are using weights and resistance training, you can count on your body needing more energy, and it will get that energy from those fat stores throughout your body.”

Does strength training help you lose weight?

Again, when you build muscle, you help speed up your metabolism which helps you burn more fat as you exercise. The more muscle you have, the more calories you are burning throughout the day, she said.

Does weight training stunt your growth?

No. That is a myth, she said, adding there is no evidence to back up that claim.

How long does it take to see results from strength training?

For muscle building, you can expect to see results in about six weeks; for bone building that takes longer, about one year.

What does the Centers for Disease Control say about strength training?

The CDC encourages women to engage in strength training at least twice a week.

How do I begin strength training if I’ve never done it before?

“I encourage my patients join a gym or a recreation center that has group classes and gives you guidance. If you want to do it from your home, there are enormous amounts of tutorials online.”

How many days a week should I be doing strength training?

Killion recommends at least two times a week, or just twice a week if you have osteoporosis.

Here are trips for how to start strength training:

• Start slow and watch your form. Practice in front of a mirror if possible.
• Use a low number of reps with your weights or resistance band, for instance, between three and six and then repeat the cycle for two or three times.
• Begin with lighter weights (two or three pounds) and steadily progress if you feel comfortable by adding more weight every couple of weeks.
• Avoid curving or twisting your back or lifting from your back instead of your legs.
• If you are at risk for fractures or osteoporosis, it’s important to have professional assistance when you are starting out to ensure you are doing exercises correctly.

What are the most important exercises I should be doing during strength training?

• Dead lifts: lifting a weight from the ground to your hips (think how you lift a grocery bag if it were on the floor).
• Squats with weights: bend your knees and lower and raise your body while holding a weight or weights on your side.
• Overhead press: lift a weight above your heard with full arm extension. You can use both hands to lift one weight if that is easier.

Should I be concerned about injuries with strength training?

You can do some soft tissue damage and possibly strain a muscle, but it’s not common and shouldn’t stop you from your goal. Begin with lighter weights, start slowly and carefully, seek out help at the rec center or gym.

To avoid injuries from strength training:

• Listen to your body.
• If it doesn’t feel right, you are probably using weights that are too heavy.
• If you can’t maintain proper form, go to a lighter weight.

“If you’re worried, take the extra step and get someone who knows what they are doing, such as a PT or trainer at the gym who can offer guidance.”

Does strength training cause injuries to pecs or rotator cuffs?

A good rule of thumb to avoid injury is to use recovery tools such as a foam roller or massage gun (both can relieve muscle stiffness and loosen tight muscles), as well as incorporating stretching into your routine. A five-minute warm up is also important before you start to lift.

Should I be using weight machines vs free weights?

Free weights are Killion’s preference because when you use them you must stabilize your body’s muscles in various positions as you lift: forward, backward and side to side, as opposed to a machine doing some of that work for you.

Why don’t more older women lift weights?

While more older women are using weights, she said some gyms can have more of an intimidating culture when it comes to the weight room, as opposed to the pool or an exercise class. Also, old injuries, arthritis, and weak hands that can make gripping weights difficult can contribute to some people avoiding strength training with weights.

Should I work on different parts of my body on different days when strength training?

You can divide it out in a way that works for your schedule. For example, you could work on leg exercises twice a week, arms twice a week and core twice a week. If that’s too many days at the gym, you can do compound exercises that work on several parts of your body simultaneously.

What is interval training, and should I practice it during strength training?

Interval training means reaching a high level of intensive cardio effort and then recovering, for instance 30 seconds on and 30 off, but it’s not necessary for the older population engaging in strength training.

Should I do cardio before or after strength training?

There are arguments on both sides. Killion favors strength training first since we need that extra energy as it uses up more glucose in our system; plus, she cautions against strength training when your body is depleted of energy as accidents can happen when you’re fatigued.

Is Pilates strength training? What about yoga?

Both Pilates and yoga have elements of strength training depending on the type.

What is the best way to breathe when weight training?

Exhale on shortening (when lifting) during the exertion part of the exercise, and inhale when resting (lowering the weight).

Should I eat before or after strength training?

It’s best to have a small amount of fruit and other carbs beforehand to give your body energy, and then protein after you are finished, as your body needs it to help build muscle.

She is not a fan of energy drinks, as they contain too much sugar and caffeine and is a big proponent of drinking water throughout a workout.

What is ‘functional’ strength training?

“Anything you can think of during your daily life that you do on a normal basis that translates into exercises. Think squatting, overhead pressing, chess press and vertical pulls: for instance, lifting a heavy grocery bag from the ground, pulling up a stuck window, moving furniture around your house, shoveling snow or doing household chores like sweeping and vacuuming.”

Can women get rid of their ‘batwings’ or under arm loose flesh?

While it’s difficult or nearly impossible to spot train (targeting certain parts of your body to lose weight), by strengthening your triceps, that area will become more solid.

Are there low-cost and easy strength training exercises to do at home?

You can do strength training easily at home. “Everything counts, and you can easily build strength training into your everyday activities.”

Some easy ways to incorporate strength training at home or into your daily routine:

• Do modified pushups against a countertop or wall.
• Find everyday household items at home and use them as weights.
• Don’t “plop” into a chair or couch. Use slow and controlled motions getting in and out of sitting positions.
• Do chair squats or wall squats.
• Don’t shy away from lifting groceries (make sure you lift with your legs!)
• Use stairs when you can.

Any other advice about strength training?

• It doesn’t have to be expensive. City and county residents 60 and older should check out the city’s free rec center access or silver sneakers
• Work out with a companion. “You’re more likely to keep up with strength training if it’s fun and you draw energy from other people, join a class or make an appointment to train with a friend.”

“Women should start strength ASAP,” Killion said. “We kind of peak with the amount of muscle mass we have in our 20s and 30s, but it’s never too late to start building muscle – even at 90 you can build strength.”