Strong Bones, Strong Women: Why Strength Training Matters at Every Age

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We often think about exercise in terms of losing weight, improving fitness or toning up. But one of the most important reasons for women to lift weights has nothing to do with how we look. It’s about protecting our bones, building strength and helping us stay independent as we get older.

Our bones are living tissue. Throughout our lives, they are constantly being broken down and rebuilt. However, as we age, the balance between these processes can shift, leading to a gradual loss of bone density. For women, this becomes particularly important during perimenopause and after menopause, when falling oestrogen levels can accelerate bone loss.

Over time, low bone density can develop into osteoporosis, a condition that makes bones more fragile and increases the risk of fractures. The challenge is that bone loss often happens without obvious symptoms until a fracture occurs.

The good news? There are steps we can take to support our bone health, and strength training is one of them.

Why lifting weights makes a difference

Research supports the benefits of combining resistance and weight-bearing exercise to help maintain bone density, particularly after the menopause.

When we lift weights, our muscles pull on our bones, creating forces that stimulate them to maintain or improve their strength. This is one reason resistance training is recommended for bone health.

Exercises such as squats, deadlifts, lunges, rows and presses can all play a role. Combined with appropriate weight-bearing activity, such as brisk walking, these exercises help provide the stimulus our bones need. Furthermore, strength training also builds muscle, improves physical function and can help with balance - all important factors in reducing the risk of falls.

The aim isn’t to become a competitive weightlifter or lift the heaviest weights in the gym. It’s about progressively challenging your body at a level that is right for you, consistently over time. 

It’s never too late to start

At Empower Fitness Harrogate, we believe strength training is for every woman, whatever her age, experience or starting point. Our members range in age from 18 - 84, some have trained for years, some are in their first couple of weeks and we welcome all!

Our coach-led Lift classes help women develop strength using weights, with guidance on technique, appropriate loading and progression. Every exercise can be adapted to suit individual abilities, helping you build confidence as well as physical strength.

And the benefits reach far beyond your bones. Stronger muscles can make everyday tasks easier, from lifting suitcases, working hard in the garden, playing with your children, grandchildren or pets, or simply comfortably getting off the floor. Essentially, we’re helping you future proof your body.

We also know that walking through the gym door can feel daunting, especially if you’ve never lifted weights before. That’s why Empower is about encouragement, not comparison. There’s no expectation to be the strongest, fastest or fittest person in the room. We meet you where you are and help you progress from there.

Your future self will thank you

Bone health is not something to think about only after menopause, a diagnosis or a fracture. Building and maintaining strength is an investment worth making throughout adulthood.

At Empower Fitness, we want women to feel strong, confident and capable - now and in the decades ahead.

If you’re ready to discover the benefits of strength training in a supportive, women-only environment, come and find out what Empower Fitness Harrogate can do for you. Your bones - and your future self - may thank you for it.

Energised. Encouraged. Empowered.