What’s the Best Exercise for Women…It’s Not What You’d Think

So, is there one type of exercise that’s better for women? It turns out the answer is yes, and I was surprised when I read this article. I think you’ll be surprised, too.

I thought the answer would be aerobic exercises like walking and jogging which would have a positive effect on our cardio system.

It turns out the answer is strength training. That’s right…weights, dumbbells, resistance bands. The reason for this is that cardio exercises for women don’t influence the burning of fat beyond when they do the aerobic activity and it doesn’t increase muscle mass.

What increasing lean muscle mass in women does is it improves the body’s composition of fat and muscle. It can ease many of the symptoms of menopause and increase a women’s chances of enjoying a healthy lifespan. Not bad for a woman!

While losing muscle mass begins about age 30 for men and women, the rate of loss is higher for women during menopause and after age 60. When the loss of muscle mass is severe, a women might have lost 50% of her muscle mass by age 80. 

While this loss of muscle mass increases the percentage of fat in the woman’s body, it is also directly related to women developing insulin resistance, type 2 diabetes, obesity, heart disease and osteoporosis!

During the first year of COVID about 42% of the population gained 29 pounds, and it wasn’t muscle mass…it was fat!

Another benefit of Increasing muscle mass is that it will also decrease inflammation which is linked to preventing Alzheimer’s disease.

To increase muscle mass, you’ll want to do strength training twice a week and work up to doing three or more sets each time. With weights, you want to build up to a level where a woman can do at least 3 sets working eight to 10 muscle groups using weights that are as heavy as you can safely manage.

One study found that after menopause women who didn’t do much exercise or only cardio experienced significant increases in weight, body fat and belly fat. The strength training group maintained their weight and body composition over a six-year period.

So…if you’re a woman, it’s time to dig out those resistance bands and get started with your strength training program and remember you only need to do it twice a week!
(Reported WDDTY.com April 2023)