Why Strength Training Is Important for Women Over 30

Hey beautiful, we hope you’re having a great day!

It’s me, Madison Young, back again this week for another one of our Workout Wednesdays!

Today, we’re going to focus on the importance of strength training — and how it can prevent muscle weakness!

Did you know that women lose up to 5% of their lean muscle tissue per decade?

Muscle loss is a natural part of aging that starts as early as age 30 where we start to lose muscle mass & strength gradually — some faster than others.

This condition is known as sarcopenia, and it can impact the way you lead your daily life, because weakening muscles can:

• Affect your ability to perform daily tasks like climbing stairs and even standing up from a chair.
• Decrease mobility which may call for extra support and long-term care.
• Increase chances of falls & fractures.

Which is why it is important to do strength training!

Even more if you’re menopausal — because the drop in estrogen, which helps improve muscle strength & mass, can worsen muscle weakness as well.

Which is why it is important for women in their 30s onwards to engage in strength training regularly!

Because building strength in the muscles you use daily can help alleviate the problems that aging women face daily — such as difficulty walking for distances, climbing stairs, or carrying groceries.

So, are you ready to get stronger?

Without further ado, let’s introduce the workout:

The workout

How to do it: Do a full-body strength-training routine — like this one — two days a week.

Then, on top of that, you may add the other components of fitness like yoga, dance, walking, or swimming.

You can complete all of these moves in one workout, or you can split them up if you're short on time.

The key is consistency.

Aim to complete 3 sets for each move, and choose a weight that makes it challenging to complete the final rep of each set.

What you'll need: While the gym is a great place to weight train, you can do these moves right at home. All you'll need is a chair, hand weights, and a mat.

Exercise #1: Squat to Chair

Squats works out the major leg muscles you use daily, and is the number one exercise for muscle and bone health for the lower body.

• Stand with your feet shoulder-width apart and your toes turned out slightly.

• Extend your arms forward and keep them parallel to the floor throughout the movement.

• Bend your knees and reach your hips back as if to fully sit down on the chair. Lower your hips until you feel the chair underneath you, but don't fully sit.

• Touch the chair with your butt, then immediately press into your heels and stand back up to the starting position. That's one repetition.

• Aim to complete 10 to 15 reps.

Exercise #2: Reverse Lunges (w/ dumbbells)

Lunges strengthen the entire lower body, keeping the muscles that the body uses for walking, climbing stairs and standing up strong and healthy.

• Hold a dumbbell in both your hands, with your arm hanging next to your side.

• Step back with your right foot and slowly lower your body until your front knee is bent 90 degrees.

• Pause, and then push back up to the starting position with your legs.

• Do the same motion, but with the other foot. That’s one rep.

• Aim for 10 to 15 reps.

Exercise #3: Seated Overhead Press

This move increases the lean muscle mass around your shoulders, reducing the risk for neck, shoulder, and lower back injuries when carrying heavy loads.

• Begin seated with your back supported and 5 to 8 lbs dumbbells resting at your shoulders.

• Sit up tall and ensure that your elbows are below your wrists.

• Press upward so that your elbows are in front of your body, and not out to the sides.

• End with the dumbbells directly over your head, palms forward, with elbows fully extended, but not locked.

• Slowly release down following the same pattern of movement, ending at the start position. That's one repetition.

• Aim for 10 to 12 reps.

Exercise #4: Standing Calf Raise

This move improves the stability and mobility of your feet and lower legs, helping you keep your balance easily.

• Hold a 5 to 8 lbs dumbbells dumbbell in both your hands, and keep them rested by your sides.

• To do a calf raise with dumbbells, hold a dumbbell in each hand and stand with your feet about shoulder-width apart.

• Let your arms hang straight below your shoulders. Rise up onto your toes, then slowly return to the starting position. You'll feel tension in the muscles in the back of your lower legs.

• When you're doing calf raises, keep your back and knees straight. If you have trouble balancing, use a chair or pole for added stability.

Exercise #5: Bent Over Row

This move strengthens all of the muscles in your back, improving back strength and helps keep your posture upright.

• Hold a 5 to 8 lbs dumbbells in each hand, bend over at about a 45-degree angle (no farther).

• Keep the back straight throughout the exercise. Brace your abdominals and breathe in.

• Lift the weights straight up, exhaling. While lifting, the arms should go no higher than parallel with the shoulders — slightly lower than the shoulders is fine.

• While lifting, try to keep the wrists from excessive extra movement down or to the side. Do not squat down and up after the initial pose. No movement of the legs occurs throughout the exercise.

• Lower the weights in a controlled manner while inhaling. That’s one repetition.

• Aim for 12 to 15 reps. Remain bent over until all repetitions are complete.

Try your best to do 2-3 sessions a week!

The key, as we mentioned, is consistency!

As long as you complete this full workout regularly, we’re sure you’ll start to see some improvements.

But remember, only carry as much as you can lift.

These exercises require the use of dumbbells, and you have to be sure not to carry too heavy of a weight.

A good rule of thumb is that if you’re struggling to even keep it in your arms, chances are it's too heavy for you.

Don’t give up, and keep at it!

Here’s Madison signing off, see you next Wednesday for another round of workout!

PS. Want to make the best out of these strength training exercises and get the results you want fast? We’ve got just the solution for you!

Our Menokit’s blend of ingredients — which includes:

• Natural herbs that reduces low-estrogen muscle weakness
• Probiotics & prebiotics that improves nutrient absorption for muscle building
• Vitamin & Minerals that help improves energy, muscle and nerve function...

It’s all you need to help keep muscle weakness at bay — all in one affordable bundle.

Additionally, if you sign up for our Autoship program, you get our Menokit at 20% off, delivered right to your doorstep:

Introducing the Menokit

The Menokit has helped thousands of women worldwide:

• Build muscle strength
• Improve gut health
• Improve nutrient absorption
• Replenish hormonal levels
• Combat menopausal fatigue

Why choose the Menokit Autoship?

Our Menokit Bundle contains the perfect blend of ingredients to help women keep muscle weakness at bay naturally...

Allowing them retain their muscle strength going through menopause, and giving them the ability to do the things they love to do without feeling fatigued or weak!

Now, if you wish to experience it for yourself, jumping onto our autoship plan is the right move.

Not only receive a whopping 20% discount, but you do not have to fuss about reordering it every month.

Additionally, we will also have it delivered right to your doorstep, free of any delivery charges!

Don’t believe us?

Check out what our lovely customer have to say about how Menokit helped her with her muscle weakness:

⭐⭐⭐⭐⭐
“This skeptic is now a believer”

My energy levels were back, no more wet, sweaty pjs in the middle of the night and most importantly, no more sudden attacks of weakness and fatigue.

The belly bloating disappearing was a welcomed bonus. How much of a believer am I? I started buying the product for my older sister who had tried many other products without success. She too loves the Menokit! Guess it runs in the family now.”

- Petrona Z, ✅Verified Buyer

So if you want to experience the same benefits Petrona did, and regain your strength to do the things you want to instead of lying fatigued on the bed...

Why not try our Menokit Bundle at 20% OFF on Autoship and experience the benefits firsthand today!