Women's Strength Training
This year marks the 44th year that I've been strength training, and I'm here to tell you it's paid off! I have bones of steel, I feel great, my weight's in check and it's a significant reason why I sailed through menopause. To date there is an astounding amount of great research which matches the reality; all women need to be lifting weights. Furthermore, it's never too late!
The term lifespan and healthspan have been used for years, however, now there's a new term in town--musclespan which Dr. Gabirelle Lyon has coined. And is defined as:
The modern longevity concept defining the years you live with healthy, functional skeletal muscle, emphasizing that muscle quality and quantity are key to overall health, independence, and disease prevention. So it's not just about lifespan or healthspan. Musclespan highlights how strong muscles support metabolic health, hormonal health, joint stability, bone density, and brain function, allowing for an active life and better recovery from illness, making muscle maintenance crucial from youth through old age.
William J. Kraemer, et. al. (2025).
Evolution of resistance training in women: History and mechanisms for health and performance,
Sports Medicine and Health Science,
Volume 7, Issue 5,
2025,
Pages 351-365,
ISSN 2666-3376,
https://doi.org/10.1016/j.smhs.2025.01.005.
Walking
There is a litany of research confirming that walking offers vast benefits. Such as reducing the risks of heart disease, stroke, diabetes, and cancer; improving mood, memory, sleep, and bone health. Additionally, walking helps managing weight; and boosting longevity, with even 10-15 minutes daily lowering mortality risk. It enhances cardiovascular health by lowering blood pressure and cholesterol, strengthens muscles, eases joint pain (especially osteoarthritis), boosts immunity, and supports brain health. The benefits are endless says research from the NIH, Harvard, and UCLA.
Biking
Research consistently shows biking offers significant physical and mental health benefits. Some of which are reduced risks of heart disease, diabetes, weight management, and decreased stress/anxiety, often by integrating exercise into daily commutes. It's a low-impact activity that boosts endurance, strengthens muscles and assists in lowering insulin levels.
Oja, P., et. al. (2011). Health benefits of cycling: a systematic review. Scandinavian journal of medicine & science in sports, 21(4), 496–509. https://doi.org/10.1111/j.1600-0838.2011.01299.x
Stretching
Much is to be said about the benefits of daily stretching. It doesnt have to be via a pretzel position either. There's plenty of research that confirms daily stretching significantly boosts physical and mental health, improving flexibility, blood flow, range of motion, reducing risk of injury and alleviating joint/muscle pain. Including the potential to also lower blood pressure and improve sleep. Thus decreasing all-cause mortality, with benefits seen in both sedentary and active individuals by keeping muscles pliable and reducing stiffness.
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