Lifting weights used to be considered an activity that only young men should do.
Yet, the tide has turned, and medical professionals and researchers are now not only recommending women participate in strength training, it is now deemed necessary for good health.
Teen girls, adult women, and senior citizens are now jumping on the strength-training bandwagon and reaping the advantages, mentally and physically. This has opened up a whole new approach to health and fitness, providing a much-needed resource to women of all ages.
The Paseo Club is a private club in the Santa Clarita Valley that has served the community for over 20 years. The club has always been at the forefront of fitness trends, and strength training is no different.
In this article, you will learn the latest research about strength training and longevity, why many women still do not strength train, how you can get started, and testimonials from women who recently learned to exercise with weights.
What is the latest research about women who strength train?
Several studies have reported fascinating information about women who strength train — and they all have one thing in common. Women who strength train benefit significantly, improving heart health, boosting metabolism, increasing bone density, and living longer.
The latest study of note was published in the Journal of the American College of Cardiology. They studied 400,000 people and made some incredible discoveries.
Women who do strength training two to three times a week are more likely to live longer and have a 30% lower risk of death from heart disease compared to women who do not do strength training.
Interestingly, women showed more responsiveness to strength training than men, meaning they could perform less exercise for the same gains in longevity.
How does strength training affect longevity?
The reason why women who strength train live longer is multifold. Each benefit contributes one piece of the “longevity puzzle.”
- Strength training reduces the risk of kidney and colon cancer.
- Increased bone density helps women have fewer fractures and fewer complications from surgery.
- Improved cardiovascular health means fewer women are suffering from heart disease, hypertension, and diabetes.
- Elevated mood leads to less depression, anxiety, and stress, and better mental health is associated with longer lifespans.
- Improved cognitive function means lower risks of dementia and Alzheimer’s. This reduces common complications, such as dehydration, malnutrition, and infection.
Why don’t more women strength train?
There is a myth that lifting weights makes you bulky. This can be true, depending on how heavy you lift, the rep scheme, and frequency. However, most people find that strength training makes them leaner, more toned, and definitely stronger.
Since women are hesitant to lift weights, they tend to be too intimidated to visit the weight room at gyms. They don’t feel confident or familiar with the equipment. This is the primary reason more females than males take group exercise classes.
Small group exercise classes are the perfect option for women who want to learn how to train with resistance while moving smartly and safely.
How often should women strength training to optimize their longevity?
Women should weight train two to three times a week to increase their longevity. Strength training includes bodyweight exercises, resistance bands, weight machines, free weights, and barbell/Olympic lifting.
What strength training programs for women are available at the Paseo Club?
The Paseo Club offers group exercise and small group training classes that focus on strength training.
Group exercise classes are free with membership and are great to get a fun workout and meet other members.
Small group training is a progressive fitness program that maintains a small class size so you get ample personalized attention and guidance. Classes are scaled to fit each individual. Classes cost $16-25 per class, depending on package purchase.
Group Exercise
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- Strictly Strength
- Cardio Strength
- Dynamic Strength
- Strength and Tone
- Core, Tone, and Strength
Small group training
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- TRX and Core
- Tribe Core Strength
- Tribe Functional Fitness
- Tribe HIIT Core Strength
- Women’s Strength Training
- Blood Flow Restriction Training
What do Paseo Club members have to say about the Women’s Strength Training Small Group Training Program?
The Women’s Strength Small Group Training class at the Paseo Club is the most popular program for women who are 40 and older and want to strength train.
“I have taken the Women’s Strength Training class for the last couple of months. I feel like this class has improved the way that I look at my overall fitness. I am 56 years old and am astonished by how much weight I can lift in each class. I feel empowered and proud of myself. I have seen incredible changes in my body as well. I am stronger and leaner than I was just months ago.
I also feel a great sense of camaraderie and pride in the women that I am training with. We are all very supportive of each other and encourage each other to work harder and safely lift more.
Cezanne Youmazzo is a great coach, guiding us on this journey to become healthier and stronger. She is always available to help us out with any fitness and/or nutrition-related questions that we have. I look forward to going to this class and would encourage anyone interested in adding strength training to their workout routine to do so.”
- Mimi Robinson
Mimi Robinso
“As a woman in her 60s diagnosed with osteoporosis, my doctor told me that I needed to start weightlifting — the heavier the better. I spoke to Coach Cezanne about how to lift weights without hurting myself. A few other women who were in the same situation as I, also wanted to know how to lift weights properly.
Cezanne agreed to start a weightlifting class for women over 50. At first, I was hesitant to lift such heavy weights, fearing I would injure myself. I did not have the confidence in myself that I needed. Under Cezanne’s watchful eye, I consistently increased my weight and gained confidence as I did so.
The group of women who joined the class are very supportive. We have bonded over fitness and our health. We support each other and encourage each other to challenge ourselves. I never imagined that I would be lifting the weight I am now!
I have found that strength training transcends simple weightlifting and building muscle. It is a necessary part of our overall health and vitality. This class has started my strength journey while providing social and emotional benefits.”
- Shelly Brower
You can strength train at any age
As we get older, we tend to eschew learning new skills — especially different exercises or types of fitness. However, the more we learn about strength training, the more we realize it is not just recommended — it is essential for healthy living.
The Centers for Disease Control states that people in their 70s, 80s, and even 90s can learn to strength train and that it is never too late to reap the benefits.
That does not mean you should go out and deadlift 300 pounds tomorrow. Training safely requires learning proper techniques, adding weights incrementally, and including mobilization to your fitness routine.
Group exercise classes help people to feel supported and accountable. It is a proven way to increase motivation, class attendance, and strength.
The Paseo Club not only has several strength training classes, but you can also learn Pilates, yoga, cycle, barre, and more. There are tennis and pickleball courts, a junior Olympic pool, dining areas, and even an on-site spa.
The Paseo Club is your home away from home. Become a member today and join the Paseo Club community.
