Women in their 30s should focus on strength training because it will result in a decrease in body fat percentage and increase lean muscle tissue. This will improve bone density, bone health, overall energy levels, and metabolism. This can help reduce the risk of injuries by strengthening joints and muscles which is crucial as women move into their 40s and beyond.
Over the age of 30, women should focus on strength training instead of other types of exercise. Strength training can help decrease body fat percentage, increase lean muscle tissue, improve bone health, improve overall energy levels and metabolism, and reduce the risk of injuries by strengthening joints and muscles (Colberg et al., 2014). Reducing body fat percentage and increasing lean muscle tissue will improve bone density, which is crucial because women move into their 40s and beyond. As a result of strength training, women can find overall fitness by doing exercises that focus on balance and coordination (Byrne et al., 2014). Strength training can be done by engaging in resistance exercises that will cause the muscles to contract. This contraction should occur against an external force, which helps tone and strengthen the muscle tissue (Byrne et al., 2014). Some common types of strength training include free weights, machines, bodyweight exercises, balls, bands, kettlebells, cable systems, and stability balls (Byrne et al., 2014). These options can be used both at home, in a gym, or some combination of the two.
When strength training, women should focus on exercises that target all major muscle groups including the arms, legs, back, chest, shoulders, abs, hips, and glutes. When performing exercises, the proper technique should be used to ensure the best results (Byrne et al., 2014; Moore et al., 2015). Proper technique can also prevent injury. Choosing an appropriate weight is important when strength training because it will determine whether or not the woman is using the correct form (Moore et al., 2015). Overall, engaging in strength training for over the age of 30 will reduce a woman's risk of injury, provide overall fitness, and improve bone density.
Conclusion
For women over the age of 30, strength training should be prioritized instead of other types of exercise. Engaging in strength training can improve a woman's overall health and reduce the risk of injury. For women over the age of 30, it is recommended to perform exercises that target all major muscle groups including the arms, legs, back, chest, shoulders, abs, hips, and glutes. Lastly, choosing an appropriate weight is important when strength training because it will determine whether or not the woman is using the proper technique for each exercise.
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References Byrne, S., Taki, M., Akubat, I., & Denison, R. (2014). The effect of two different modes of resistance training on measures of physical function and health-related quality of life in women aged 60–75yrs: a randomized controlled trial. BMC Public Health, 14(1), 955. doi:10.1186/1471-2458-14-955
Moore, D., Burgomaster, K., Heigenhauser, G., & Gibala
References: Byrne et al., 2014; Moore et al., 2015. Resistance training for musculoskeletal pain in women: a systematic review with meta-analysis. Sports Medicine.