The One Thing Every Older Woman Needs to Do for Her Health

As women age, their bodies go through many changes that can impact their health and well-being. From hormonal shifts to decreased bone density, there are a variety of factors that can contribute to health concerns for older women. However, there is one thing that every older woman should prioritize for her health: strength training.

The Benefits of Strength Training for Older Women

Strength training, which involves lifting weights or using resistance bands to build muscle, can offer a variety of benefits for older women. Here are just a few of the ways that strength training can improve health and well-being:

  • Increased Muscle Mass: As women age, they naturally lose muscle mass, which can lead to decreased strength and mobility. Strength training can help preserve and even increase muscle mass, improving overall physical function.
  • Better Bone Health: Strength training has been shown to help improve bone density, which can help reduce the risk of osteoporosis and fractures.
  • Improved Balance and Coordination: As we age, our balance and coordination can decline, which can increase the risk of falls and injuries. Strength training can help improve balance and coordination, reducing the risk of falls.
  • Improved Mental Health: Exercise in general has been shown to offer a variety of mental health benefits, including reducing stress and improving mood. Strength training is no exception – it can help improve self-esteem and reduce symptoms of anxiety and depression.

Getting Started with Strength Training

If you’re new to strength training, it can be helpful to start with a qualified trainer or coach who can help you develop a safe and effective program. It’s also important to start with lighter weights and gradually increase the weight and intensity over time. Aim to strength train at least two to three times per week, and be sure to include a variety of exercises that target all major muscle groups.

Overcoming Obstacles to Strength Training

While strength training can offer many benefits for older women, there can be some obstacles to getting started. Here are a few common challenges and some strategies for overcoming them:

Fear of Injury

One of the biggest fears that women may have when starting a strength training program is the risk of injury. While any form of exercise carries some level of risk, there are ways to minimize the risk of injury when strength training. It’s important to start with lighter weights and gradually increase the weight over time, and to use proper form when performing exercises. It may also be helpful to work with a qualified trainer or coach who can help you develop a safe and effective program.

Lack of Access to Equipment

Another obstacle that women may face when starting a strength training program is a lack of access to equipment. While many gyms offer weight machines and free weights, not everyone may have access to a gym or may feel uncomfortable working out in a gym setting. However, there are many bodyweight exercises that can be done at home with little to no equipment, such as squats, lunges, and push-ups. Resistance bands can also be a cost-effective and versatile option for strength training at home.

Lack of Motivation

Starting a new exercise routine can be challenging, and it’s natural to feel unmotivated at times. To stay motivated, it can be helpful to set specific goals for your strength training program, such as increasing the weight you can lift or performing a certain number of reps. It can also be helpful to find a workout buddy or accountability partner who can help keep you motivated and on track. Remember that consistency is key – even small, regular workouts can offer big benefits over time.


Strength training may not be the only thing that older women need to do for their health, but it is certainly an important one. By prioritizing strength training and incorporating it into their regular exercise routine, older women can improve their physical function, reduce the risk of falls and injuries, and improve their overall health and well-being.

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