Strength Training for Women 45+

Ladies over 45: It's time to talk about strength training.

As we age, our focus on health naturally shifts. The hustle and bustle of our younger years gradually give way to a more intentional approach to wellness.

For women over 45, this shift is critical, especially when it comes to maintaining strength. One of the most impactful ways to support our bodies during this time is by incorporating muscle work into our routines.

Perimenopause and menopause bring significant changes—declining estrogen levels, decreased muscle mass, and increased abdominal fat. All of these changes highlight the importance of strength training during this stage of life.

Why is strength training so important?

Regular strength training can counteract muscle loss associated with aging, manage the symptoms of perimenopause and menopause, regulate mood, improve sleep, and even reduce hot flashes. Plus, it gives an incredible boost of energy!

If you’re like me and want to make the most out of your workouts, here are a few tips I’ve gathered along the way:

➔ Incorporate Protein Wisely: Aim for 1 gram of protein per pound of your goal weight, spread across three meals. For example, if your goal weight is 140 pounds, aim for 140 grams of protein each day. This has been a game-changer, especially when I started focusing on quality sources of protein.

➔ Post-Workout Protein: Consume 30 grams of protein within an hour after your workout. This helps with muscle recovery and growth. I’ve found that animal protein works best for me, but it’s important to find what suits your body.

➔ Stay Active on the Go: Traveling? Set yourself up for success by being prepared. I travel with resistance bands—they’re versatile and perfect for strength training on the go. Combined with my commitment to walking 12,000+ steps daily, I'm able to maintain strength and bone health, no matter where life takes me.

By embracing strength training and small, consistent habits, we can lead vibrant, independent lives.Staying strong and healthy isn’t always easy, but it’s absolutely worth it.

Ladies over 45, we owe it to ourselves to invest in our well-being.

By embracing strength training and small, consistent habits, we can continue to lead vibrant, independent lives—and feel amazing while doing it.

To your vitality,
Lizanne Falsetto