Resistance Training Benefits for Women


Did you know you lose muscle as you age? Fortunately, there are steps you can take to decrease muscle and bone loss and protect your independence and health. We recommend a routine of strength training for women over 30. Ideal for improving bone density and protecting existing muscle mass, while also building new muscle mass, strength training with weights is an excellent way to stay fit and healthy well into your golden years.

Starting at about age 30, both men and women lose muscle mass at a rate of about 10% each decade until age 50, at which point the loss accelerates to 15% per decade. By age 80, losing muscle mass can become incredibly pronounced, increasing the odds of bone breaks and falls that can decrease a person’s quality of life. Muscle loss is especially pronounced in women, for whom muscle and bone loss rates speed up from decreasing levels of estrogen during menopause. Menopause can start as early as 45.


Whether you have been strength training with weights your whole life  or you’re just getting started, weight training is an excellent form of exercise for women – especially those over 40 and it is very beneficial for men as well. Here are a few benefits of strength training for women:

1. Increased Muscle Mass

While it’s inevitable you’ll lose some muscle with age, you can also continue to build muscle mass well into your fiftees, sixties and beyond.

Strength training helps women maintain strong, lean, toned bodies, which promotes independence during the aging process. Without regular weight training, muscles begin to deteriorate and the activities of everyday living become more difficult.

2. Increased Bone Density

Strength Training can improve your posture, through exercise you will have stronger core and back muscles, and it will help reduce the risk of injury to ligaments and tendons, and develop strong bones. It can increase bone density and protect your bones from becoming weaker in later life, and can contribute to better balance thereby may reduce your risk of falls.

Each year, millions of people ages 65 and older fall. Although some of these falls may seem benign, they can be dangerous. In fact, falling once doubles chances of falling again, and the risk of injury becomes greater and greater each time.

3. Decreased Body Fat

As we age, our metabolisms slow down and over time, this can lead to weight gain. As your muscle mass increases, the faster your body is able to burn calories/energy, this leads to an increase of your Basal Metabolic Rate, also known as BMR, which helps you to lose weight. Basal Metabolic Rate is the amount of energy your body burns at rest on a daily basis. Added benefit of having muscles is that they help to make your body look good & look toned and firm. Check out this comparison of why 5 pounds of muscle will make you look leaner than 5 pounds of fat.

fat vs muscle scale

4. Better Mental Health

Sharpen your thinking skills – strength training and aerobic exercise can help improve thinking and learning skills in young adults and for older adults. Did you know that strength training improves confidence and can boost mental health? In fact, a study conducted by Harvard Medical School found that regular exercise can help lessen the degree and incidence of clinical depression.

5. Boosts Immune System & reduced Risk of Disease

According to studies conducted by Universities, strength training for women helps reduce the risks and symptoms of many chronic health conditions, including diabetes, osteoporosis, back pain, depression, obesity, and more.


If you’ve never taken part in strength training before, you’re probably excited to get started. To prevent injury and enjoy a successful weight training experience, follow these tips:

  • Get support. Any time you move your body under weight, there’s a risk of injury. To avoid torn ligaments and muscles, look for a trainer who can teach you and guide you. A skilled trainer will instruct you on proper form and technique and help you create a weight training program that’s tailored to you.
  • Start slow. Avoid the temptation to add too much weight too quickly. Even light weights can pack a punch when combined with high repetitions. As your body adapts over time, you’ll be able to add more weight.
  • Focus on form. Quality is more important than quantity with weight training movements. Instead of trying to bust out 30 weighted lunges, move slowly and focus on the form of each lunge. This will allow you to get stronger, faster, while also avoiding injury.
  • Establish a routine. Following a Training Program is essential as consistency is the key to success.

Remember that there’s no “one-size-fits-all” rule for weight training. As long as you go slowly, listen to your body, and build a routine that’s tailored to you, you’ll see results quickly. Even better, the program will keep you looking and feeling great for years to come.


Here at Body Sculpt Doc, we have long believed that strength is power – mentally, physically, and emotionally. We strive to create a premier personal training system that provides proven results for healthier, active lifestyles… not the latest fitness fads.

We welcome people of all fitness levels with a superior customized personal training system tailored for the clients. We focus clients on being in the best shape of their lives — not just the younger fitness fanatics that many gyms target. We know people do better with coaching, encouragement, support and accountability.

For women over the age of 50, we focus on tailored strength training plans designed to provide flexibility, stability, and independence for years to come.

Strength training can be done at home or in the gym. Common 5 choices may include:

  • Body weight. You can do many exercises with little or no equipment. Try pushups, pullups, planks, lunges and squats.
  • Resistance tubing. Resistance tubing is inexpensive, lightweight tubing that provides resistance when stretched. You can choose from many types of resistance tubes in nearly any sporting goods store or online.
  • Free weights. Barbells and dumbbells are classic strength training tools. If you don’t have weights at home, you can use soup cans. Other options can include using medicine balls or kettle bells.
  • Weight machines. Most fitness centers offer various resistance machines. You can invest in weight machines for use at home too.

Body Sculpting Training Programs

We have combined our extensive Knowledge and Experience in the industry to provide you with the best Body Sculpting Meal Plans and Training Programs to tone your Body, whether you want to train in the comfort of your home or at gym, and you do not have to spend hours training to get results.

Meal Plans to assist in muscle Gain

Our Meal Plans will help you to lose Bodyfat and gain Muscle. Muscles consist of water and protein, this is why it’s important to include protein in your eating schedule. View Our Meal Plans page to find out more about our effective Meal Plans.

We provide Resistance Gym or Home Training Programs for Ladies, designed to strengthen & tone your Body, and we also provide Home or Gym Muscle Gain & Weight Loss Programs for Men and Meal Plans for men. For men

Ladies Home Resistance Training ProgramHome Training is Effective & Convenient

Our Ladies Home Training Programs are especially designed for Ladies and are personalised to each clients body goals, and it only requires a small amount of equipment or we can assist you with a Gym Training Program.

To find out more about our Ladies Resistance Training Programs and our Healthy Eating Meal Plan to improve your Body and your Health – Click here to go to our Booking Diary to book your Free Telephonic Consultation with our Nutritionist

Or contact Kevin Naude’ on 0826644108 on whatsapp, or email him on

Building lean muscle can be beneficial for men and women in several aspects of your life, from improving your confidence to increasing your basal metabolic rate, but what is the best way to go about it ? – Contact us to let us show you how.