Strength Training for Women
Women go through various hormonal changes at different stages of life.
Both men and women experience muscle loss after the age of 30-35, losing 0.5% - 1% per year. If you weigh 70KG, that's 0.7KG of muscle loss every year.
For women, that rate escalates during their years transitioning into menopause. Muscle loss, increased fat tissue, and decreased bone density are some of the effects that women experience during the hormonal shift.
Studies have shown how women can benefit from strength training to combat these changes.
Strength training approach isn't the same for women at different ages.
As women enter peri-menopause, the levels of estrogen and progesterone decline, causing issues in the brain's ability to regulate hormonal functions. The central nervous system demands higher stimulus to trigger the good hormone release. Women experience a slower testosterone response and cortisol imbalance.
Studies have reported that as women enter peri-menopause, they benefit most when they train at 80-90% of their capacity within 1 to 5 reps. Training at this intensity stimulates the central nervous system, allowing it to effectively regulate beneficial hormones. This means that bodyweight exercises or walking are not enough.
The caveat is - to train at that level of intensity to need good technique and the skill to be able to execute the exercise safely. And this is where I can help you!
Different bodies come with different needs and different goals.
Train with me and learn how to perform compound movements like deadlifts, squats and bench press confidently and pain-free. Key to being able to lift well is becoming aware of the mechanics of your body and how it wants to move.
Wherever you are in your strength journey, whether you have been a gym-goer for years or recovering from an injury, I am experienced in personalizing your training to meet you where you are and get you to where you want to be.
