What Happens When Women Skip Strength Training

Reading time: 7 min | Author: Anaïs Frisano

Fitness and strength training in particular are essential for good health. But this argument has not yet really catapulted the masses from the couch to the dumbbells. That’s why I’m appealing to women in particular: Take care of your muscles! They are not just a pretty accessory at the beach, but your retirement provision. Here is the unvarnished truth about muscles and women’s health.

In Switzerland, 15.2% of people now have a fitness subscription. That corresponds to one in six people. And the good news is that half of them are women. (Source: Swissactive) But we’re only talking about those who have one… who exercises regularly is another matter. Strong muscles play a major role in determining what your life will look like physically and mentally, not only now but also later on.

Real Talk: Muscles are not a bonus. They are the basis.

Cracking knees, stiff necks and other physical signs of wear and tear become noticeable more quickly than we would like. Unfortunately, we don’t stay young forever.

Bone mass increases during adolescence and usually reaches its peak between the ages of 25 and 30. From the early to late 30s, however, it starts to decline again. Quietly, gradually and earlier than you might think. (Source: Contemporary OB/GYN)

For us women, however, this process is not just a question of fitness, but a key health decision. Because without active countermeasures, we risk drastic losses of strength, stability and therefore also our independence at the latest with the menopause (spoiler: it hits us all at some point!).

Strength training is therefore the kind of self-care that should not be ignored.

Really not.

Brittle bones are a real risk.

Let’s take a closer look at the facts: After the age of 30, women already lose slightly less than 1% of their bone mass per year. In the transition phase to menopause – around two years around the last period – this accelerates to around 1.8-2.3% per year. In the first year after the menopause, it can even be 2-3%. Sounds harmless at first, but age and the menopause combined mean that a woman’s bone density decreases by 30% by the age of 80. (Source: Contemporary OB/GYN)  

Specifically: without targeted stimuli through strength training, women can lose almost a third of their total bone substance as they get older.

The result: osteoporosis. This disease, also known as bone atrophy, leads to porous bones that break easily. Fractures of the spine and hips are particularly risky. Sad but true: every second woman over 50 suffers an osteoporosis-related fracture in the course of her life. (Source: Medical Tribune)

So if your bones gradually turn to chalk over the course of your life, you have a real chance of simply stumbling stupidly one day and ending up in hospital with a fractured neck of femur. Every step after that means rehab, pain, maybe even the need for care. But there is also good news:

High-intensity strength training (70-85% of your maximum weight) can significantly improve your bone density and structure. Even if you already have osteoporosis. (Source: Tennessee Chiropractic Association)

Translated: If you start training your muscles with heavy weights (ideally as a preventative measure), your bones will become less brittle. If you then stumble and fall in the same scenario as before, your bones will be strong enough to cushion the fall without breaking.

Simply explained: how strength training strengthens your bones

  • Bones sense stress just like muscles. This happens via specialized cells (osteocytes).
  • Whether through muscle tension (strength training) or impact (jumping): The mechanical stimulus activates special cells in the bone (osteoblasts), which build up new bone substance.
  • At the same time, a protein called sclerostin, which normally promotes bone resorption, is inhibited.

Strength training therefore specifically helps to prevent or slow down osteoporosis. (Source: Wissenschaft aktuell)

Muscle mass as the price of independence.

Sarcopenia – age-related muscle loss – also begins in our thirties. From the age of 30, you lose 3-8% of your muscle mass every ten years without training. Even more in old age. (Source:Pflegebox) Fewer muscles mean less strength and therefore more falls, reduced mobility and, in the worst case, the need for care.

In the worst-case scenario, you may need help getting up from the sofa or carrying your shopping bag as you get older. Even a simple fall can throw you off balance.

With the possible consequence – especially in the dangerous combination with brittle bones – that you can no longer actively participate in social life for weeks. But if you have enough strength, your muscles can carry you through life for a long time. And you can naturally lift your grandchild, help in the garden and move with stability and confidence. All because you exercise regularly.

Good to know: Studies show that even women in their 70s and 80s can regain muscle strength, balance and independence with strength training. (Source: Universität Basel)

The menopause is not without… Strength training brings balance.

The menopause brings new challenges for many women. These include a drop in oestrogen levels. This increases the risk of osteoporosis, weight gain, heart disease and mood swings.

This is precisely where strength training can have a stabilizing effect. Beyond muscle and bone maintenance, targeted training can provide stability and self-confidence, especially in times of major (physical) changes. It has also been scientifically proven that strength training helps to combat depressive moods and thus proves to be a powerful mental lever for feeling more comfortable and capable of acting in your own body again. (Source: Springer Nature)

Strength training acts as a natural antidepressant and also boosts self-esteem in the long term. (Source: PMC PubMed)

Strength against stress and mental exhaustion.

Strength training is not a panacea. But it is a proven way to reduce mental stress. Even if it sounds counterproductive at first: physical stress helps you to cope better with mental stress.

Your body loves challenges. So if you expose it to enough physical stress, it is practically forced to become stronger. This is its strategy to be prepared for the future. As a nice side effect, your mind also becomes more resilient. The regular stimulus to the body releases endorphins, reduces stress hormones and has a mood-stabilizing effect. (Source: Gesund&Fit)

Cognitive bonus: Exercising with weights can improve brain performance and is associated with a lower risk of dementia and Alzheimer’s disease. (Source: alzinfo.org)

Strength knows no age.

The best time to start is now. Studies show: Even a late start to strength training brings immense benefits. (Source: Henry Ford Health)And for women of all ages. For the young bouncers, for ladies in their thirties like me, for women who are juggling the menopause – for our moms who are out of breath faster than they used to be. Simply for everyone.

Building muscle is synonymous with resilience and long-term self-determination. And it can be built up at any time! With consistency, self-love and foresight.

The best thing is that you can start small. The important thing is that you just start. And then stick with it. Two sessions a week, good guidance and a little patience are enough to actively take control of your health.

Women with muscles are not only stronger. They are healthier, more resilient and more independent. Strength training is not an option, but an essential part of your body, your mind and your life.

At ACTIV FITNESS, you’ll find support along the way: trainers who understand you. Plans that suit you. And a community that believes in you and that you can take your health into your own hands.

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Now you know! Would you like to try lifting weights yourself? Then arrange a non-binding trial training session at ACTIV FITNESS. You can ask our experts questions and have them put together an individual training plan for you. We look forward to seeing you!

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