Engaging in regular skeletal muscle-strengthening activities offers numerous health benefits for women over 40. You don’t need to be doing an hour at a time, in fact 30 minutes 3 times a week is great! Here are several ways in which building and maintaining skeletal muscle contributes to improved health:

1. Energy Boost: Skeletal muscle plays a key role in metabolism. As women age, there is a natural decline in metabolism, often accompanied by an increase in body fat and a decrease in muscle mass. Engaging in resistance training helps counteract this decline by boosting metabolic rate, aiding in weight management, and supporting overall energy expenditure.
2. Weight Management: Skeletal muscle is metabolically active, meaning it requires energy even at rest. By increasing muscle mass through strength training, women can enhance their body’s ability to burn calories, contributing to more effective weight management. This is particularly important as hormonal changes during and after menopause can lead to weight gain.
3. Bone Health: Weight-bearing exercises, which involve skeletal muscles pulling against bones, are crucial for maintaining bone density. Postmenopausal women are at an increased risk of osteoporosis, and resistance training helps improve bone health, reducing the risk of fractures and promoting overall skeletal strength.
4. Joint Health and Mobility: Strengthening skeletal muscles around joints provides added support, reducing the risk of joint injuries and promoting joint stability. Improved muscle strength also enhances overall mobility and functional independence, making daily activities easier to perform.
5. Hormonal Balance: Regular resistance training can positively influence hormonal balance. It helps regulate insulin sensitivity, which is important for blood sugar control, and can also impact hormones related to stress and mood, contributing to overall well-being.
6. Cardiovascular Health: Incorporating resistance training into a well-rounded exercise routine that includes aerobic activities can have synergistic effects. They contribute to better heart health, improved circulation, and reduced risk of cardiovascular diseases.
7. Functional Fitness: Building and maintaining skeletal muscle enhances functional fitness, allowing the performance of daily activities with greater ease and efficiency. This includes lifting, bending, carrying shopping and maintaining balance.
8. Mental Health: Exercise, including resistance training, has been linked to improved mood and mental well-being. Engaging in regular muscle-strengthening activities can help alleviate symptoms of stress, anxiety, and depression.
9. Posture and Body Composition: Strong skeletal muscles contribute to better posture and body composition. Improved posture not only enhances physical appearance but also reduces the risk of musculoskeletal issues and discomfort.
10. Chronic Disease Prevention: Regular physical activity, including muscle-strengthening exercises, has been associated with a reduced risk of chronic diseases such as type 2 diabetes, certain cancers, and cardiovascular diseases. These benefits become especially relevant as women age.

Incorporating skeletal muscle-strengthening exercises into your fitness routine can positively impact various aspects of health, promoting overall well-being and longevity. It is advisable to consult with your healthcare professional or fitness expert to design a personalised exercise plan based on your health status and goals.