Provide more information about resistance training for women in their 40s.
Sources:
For women in their 40s, resistance training is particularly important due to its role in maintaining muscle mass and strength, which can decline with age. , an expert in exercise and nutrition for women, emphasizes the importance of learning proper movement techniques to prevent injuries, as there's a higher incidence of soft tissue injury in this age group due to hormonal changes, especially fluctuations in estrogen levels. She advises focusing on compound movements and periodization—organizing training in blocks to progressively build strength and power 1.
Moreover, it's beneficial to incorporate three to four resistance training sessions weekly, along with some high-intensity interval training (HIIT) for optimal benefits. 2. High-intensity work is recommended because it helps improve body composition and metabolic health without excessively raising cortisol levels 2.
Additionally, it's important to avoid overemphasizing moderate-intensity cardio, which can elevate cortisol without providing the hormonal benefits gained from higher-intensity workouts. Focus instead on true high-intensity workouts, which should be done carefully to allow for adequate recovery 2.
notes that beyond body composition, maintaining or improving muscle strength is crucial for long-term health, especially after age 40. Training should aim to offset the typical annual declines in muscle size and strength by incorporating sufficient weekly resistance exercise routines that target all major muscle groups 3.
RELATED QUESTIONS
