There Is One Huge Reason You Should Be Building Muscle Instead Of Just Losing Weight
Although losing weight might just be a side effect.
by The Candidly Team
If you’re a woman over 40, you probably have a lot of deprogramming to do in terms of diet and health.
I mean we grew up in an era where a literal cereal commercial told us if we could “pinch more than an inch” of our waistline, we probably had to lose weight.
By eating that cereal.
And listen, we’re not here to say that how we eat isn’t a huge part of our “fitness journey.” In fact, we spend most of our time writing about why it is like we did HERE and HERE and HERE.
But when we focus squarely on being as tiny as possible, we might be forgetting one the biggest things we can do for our health, especially as women over 40. And that is to build muscle.
Muscle mass is an actual predictor of longevity in adults. That’s right. More muscle helps us live longer.
One 2022 study looking at 115,000 people aged 65 and over found that “no matter how much aerobic exercise they did, participants who did strength training at least twice a week had a lower risk of dying (regardless of cause) during the study period than those who did less strength training. When strength training twice weekly or more was added to 2.5 hours of aerobic exercise, the risk of dying during the study period dropped by 30%, ” reported Harvard Health.
Another review from 2021 similarly concluded that just 30 to 60 minutes a week of muscle-strengthening increased life expectancy by 10 to 17 percent.
So what makes strength training so critical to longevity?
1. It benefits heart health.
A 2024 study of 400,000 people found that “women who do muscle strengthening had a reduction in their cardiovascular mortality by 30%.” Given that heart disease is the number one killer of women, this point alone was enough to convince us. But wait, there’s more…
2. It helps control blood sugar.
Our muscles use glucose for energy, and when we use (and strengthen) our muscles, it can help control our blood sugar. Given that prediabetes affects about a third of American adults, and that a study recently found strength training to be even “more effective than aerobic activity” in controlling blood sugar in people with diabetes, this is a connection that some doctors and longevity experts are really trying to raise awareness around.
3. It supports strong bones, muscles, and joints.
We lumped these together 1) Because they’re probably among the more obvious benefits you already knew about. And 2) Because keeping up the strength of all of these things helps protect us against injury and keeps us able to move more and lift things as we age. Basically, it’s not about bulking up. It’s about keeping things strong and supported.
4. And finally … it is ENORMOUS in helping you reach and maintain a healthy weight.
Ok, so about that weight loss goal we acted like we were going to to ignore. Turns out maintaining our muscle mass, which we start to lose in midlife, is one of the most critical ways we can keep our metabolism from plummeting.
“The most effective way that women over 40 can boost their metabolism is by building muscle through weight-lifting and resistance training,” said Dr. Kerie Peterson in an interview for Women’s Health.
Keeping our muscles strong helps preserve our very ability to burn calories. Plus, we get to look toned while doing it.
So how do we actually do it?
It might make you feel less intimidated to note that not only did women who strength trained 2-3 days a week see that 30% reduction in heart disease risk, but one study suggested that women who did just one strength-training sesh a week might experience equal longevity benefit as men who did three. Pretty big perk, no? That said, most guidelines will tell you to try for at least two days a week.
Types of Exercise That Count As Weight Training
According to the Mayo Clinic doing any of these are examples of strength training:
Pick up free weights: Find ways to lift heavy things. Cue “duh.”
Use your own body weight. You know. Your basic pushups, pullups, squats, planks, lunges, etc.
Use resistance bands: So easy to store away at home. And so cheap.
Use machines: This is where gyms get real convenient.
If you’re just getting started, it can be incredibly helpful/ important to talk to your doctor about any injuries or concerns. You can also meet with a trainer or physical therapist who can help you craft a routine that’s custom to your needs and takes any sensitivities you might have into consideration.
And remember, it’s okay to start slow with lighter weights as long as those weights feel heavy to you. This was one of the more helpful videos in helping us determine how much weight was right for us.
Start by getting yourself a set of THESE and just throw on this TikTok during a rewatch of Friends in your living room and just do it. You will not believe how fast you’ll feel your body change.
As women (most of us over 40 ourselves), one of the biggest motivators we find to actually do any of this and not just drone on at you about it is simply the fact that feeling stronger feels amazing. We feel happier. Younger. More capable.
And we want to keep feeling this way. Especially with all this new life we’re expected to lead.
This article is for informational purposes only. It is not intended to be used in place of professional advice, medical treatment, or professional care in any way. This article is not intended to be and should not be a substitute for professional care, advice or treatment. Please consult with your physician or healthcare provider before changing any health regimen. This article is not intended to diagnose, treat, or prevent disease of any kind. Read our Terms & Conditions and Privacy Policy.
