A big misconception for people over 50, especially with women, is that lifting weights will make you too muscular. Women, particularly in their 40’s and older, tend to avoid lifting heavier weights because they are afraid of building bulk. While lifting heavier weight will increase muscle mass, it will not turn you into Arnold Schwarzenegger. Instead, strength training will create muscle tone throughout your body.
Women’s fitness trainer Shawna Kaminski points out to her clients that many women gain weight after menopause because the hormone changes that come with menopause change the shape and distribution of body fat. Weight lifting tightens those areas that get loose. The more weight you lift, the toner your body will look and feel.
Shawna also reminds them that lean muscle also means more efficient calorie burning. That’s something women need as those same hormones start to slow down their metabolism. Additional muscle helps women burn calories even when doing nothing but reading a book or watching T.V.
Another benefit often overlooked by women is that lifting heavier weight works to counteract bone mineral loss, reducing the risk of osteoporosis. Unfortunately, women over 50 who do not challenge their bones may show a reduction in bone density.
The bottom line is that weight training is suitable for women, especially as they age.