Weight training for women 40+ Part2: Back training

It is never too late to start strength training.
Weight training for women older than 40 is especially important. As women age, fat distribution changes, hormones fluctuate with menopause and metabolism slows down. Gaining fat presents more health risks that include increased risk for heart disease, breast cancer, diabetes, metabolic syndrome and high blood pressure.
Strength training develops muscle, which helps your body burn more fat even at rest. Added muscle increases the amount of calories your body burns in a day, which helps ward off weight gain.
As a beginner remember to take things slow and progress gradually to prevent injury and give your body time to adapt. For general health benefits, women should weightlift at least two times a week for at least 50 minutes. Ask an employee of your health club for advice on learning the proper techniques for different weight lifting exercises. Do 4/5 sets of each strength exercise. Lift a weight that allows you to perform 10 to 12 repetitions without losing form. However, the weight should be high enough that by the last repetition, your muscles are tired.
When you reach a point in an exercise when the weight is not challenging enough, increase the weight or the number of repetitions to continually challenge your muscles.
Warnings:
Consult a doctor before beginning any exercise program.
Trainer: Jenny Gaidoukevitch
www.jennysport.com
gym: FlexiFitness Leiderdorp 04.2011

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