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.

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.

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