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If you're a woman over 40, your body may be telling you to slow down, but recent studies show that introducing Resistance Training and Plyometrics could not only reverse aging but also improve bone density and cardiovascular health.
We’ve been taught that we should be taking it down a notch when we get older, not turning it up. But that is just not true. Women of all ages benefit from including Plyometrics and Resistance Training in their workout.
Why is Resistance Training essential after 40?
First, let’s state the obvious: resistance training is essential to avoid the loss of muscle that comes at a steady dip from our mid-30s on. For women, it can accelerate during perimenopause where we can lose up to 10 percent of our appendicular muscle mass during that transition alone.
Lower muscle mass diminishes our functional ability, increases our risk for falls, and lowers our quality of life. Weaker muscles also make it harder to have the strength, power, and energy to perform aerobic exercise activities such as running and walking.
Do you know women can lose up to 20% of our bone mass in certain sites in the years leading to and around menopause, and 35% to 50% of women have low bone mass by age 50?
However, it goes beyond building bone and muscle mass.
If you are looking at attenuating Parkinson’s, Alzheimer’s and Dementia, we need the resistance training because it creates new neural pathways. By responding to the load, your central nervous system has to learn new pathway for muscle recruitment which builds better neural pathway. And, we also get better proprioception and heightened awareness of space and time.
So when you get older, your risk of falling off a curb will be decreased significantly. And if you do fall, you have the strength from weightlifting as well as greater bone density to not break a hip.
What is Plyometrics and Why Does It Matter?
Plyometric exercises involve dynamic movements, such as hopping and bouncing, that help to improve muscle power, speed, and agility. Far more effective than running, it also help to improve bone mineral density and reduce the risk of osteoporosis in women.
A 2019 systematic research review of the recent literature on plyometrics and older adults aged 58 to 79 reported that plyometrics often improved muscular strength, bone health, body composition, posture, and physical performance. None of the studies reported increased injuries or other adverse events from plyometric exercises among participants.
The researchers concluded, “Plyometric training is a feasible and safe training option with potential for improving various performance, functional, and health-related outcomes in older persons.”
As women age, especially during and after menopause, their bodies can become more resistant to insulin. It will disrupts your body’s ability to manage blood sugar effectively, leading to weight gain and higher risk of long-term health problems like heart disease and diabetes.
Plyometrics can improve how your body handles sugar by helping it move glucose (sugar) from your blood into your muscles, where it’s used for energy, instead of storing it as fat. These fast, explosive exercises trigger your muscles to use more of a specific type of “door” (called GLUT4) that allows sugar to enter the cells.
This means you don’t need as much insulin (a hormone that helps move sugar from the blood into cells) to get the glucose where it’s needed. By improving how your body handles sugar, plyometrics can boost your workout performance, help manage your weight, and reduce the risk of long-term health problems like heart disease and diabetes.
As women age, especially during and after menopause, their bodies can become more resistant to insulin. So, exercises like plyometrics become even more important to help control blood sugar.
How to Do Plyometrics Even If You Have Joint Issues
When most people think of plyometrics, they imagine Olympic athletes doing sky-high box jumps. But here’s the truth: plyometrics doesn’t have to be high-impact or hard on the joints—especially not in our “Lift & Leap 40+” which is designed with women over 40 in mind.
In Lift & Leap 40+ class, we start with gentle movements that are joint-friendly and easy on your body. Think bouncing in place, or mimicking the motion of jumping without even leaving the ground. If you have joint issues that prevent you bending your hips and knees deeply to jump, try hopping. These low-impact exercises improve balance, strength, and coordination without putting strain on your knees, hips, or ankles.
Plyometrics, even at a low impact, can do wonders for joint health. Gentle hopping and bouncing help lubricate the joints and build the small stabilizer muscles that protect your knees and hips. Plus, this type of movement boosts your coordination, helping you stay agile and strong as you age.
“I used to struggle with lower back pain, knee pain, and constant neck and shoulder soreness. My posture was previously slanted, but thanks to her classes, it has improved so much. Jasmine has introduced me to resistance and weights training, which has made a huge difference—I feel so much stronger and more flexible than before. For women over 40 like me, I can’t recommend Pilates and strength training enough. As our bodies change with age, especially with bone density and hormones, we’re more prone to aches and pains. Jasmine’s guidance has truly helped me manage all that! ”
– Lydia
We know that Resistance Training and Plyometrics workouts can be intimidating, but our class is designed to make you feel strong and confident, without the fear of injury. Ready to give it a try?
Come join us for a session, and experience how plyometrics and resistance training can transform your strength and balance in a safe, supportive environment.