If there's one thing I've learned being a personal trainer and fitness journalist, it's the importance of strength training as you age.
This is particularly crucial for women, who experience a natural decline in muscle mass and bone density over time. Strength and resistance training not only helps maintain muscle mass, but also supports bone health, stability and overall resilience.
Incorporating strength workouts into your routine can reduce the risk of osteoporosis, improve joint stability, and boost mood and confidence.
Saima Husain, a certified personal trainer based in London, primarily works with women to build strength and is a staunch advocate for the benefits of strength training. "If we put in the work now, it will pay off later," says Husain. "So often, we try to fix aches and pains when they show up, but we can also work to prevent them."
"Building strength before menopause also means we may enjoy those years with more mobility, strength and resilience. This empowers us to stay strong for decades to come. In 20 or 30 years' time, we'll still be able to handle everyday tasks with ease."
To help you get started, Husain has shared her four favorite moves she uses with clients to help build a stronger body for life.
Four moves to future-proof your body
1. Staggered Romanian deadlift
What it does: This strengthens your glutes, hamstrings and lower back with an added challenge for balance. "Learning how to stabilize your hips, and engage the core and lower back translates to better form in the deadlift and squat," says Husain.
How to do it:
- Stand with one foot slightly behind the other, holding a dumbbell in each hand.
- Hinge at your hips and lower the dumbbells until you feel a stretch in the hamstring of your front leg.
- Keep the dumbbells close to your legs, and maintain a flat back and engaged core.
- Drive through your front heel and push your hips forward to return to the start.
Trainer tip: "Keeping the dumbbells at your sides rather than in front of your shins helps keep your shoulders retracted. This engages the back muscles, making the move more effective,” says Husain.
2. Farmer's carry
What it does: Weighted walks enhance grip strength, core stability and shoulder endurance. All you need is a bit of space to walk forward and back. If space is limited, you can simply march on the spot.
How to do it:
- Stand holding dumbbells or kettlebells by your sides.
- Engage your core and walk forward with control.
- Keep your shoulders back and chest lifted, and maintain a steady pace.
Trainer tip: "Grip strength translates to many everyday tasks, like carrying heavy shopping more easily, making this an excellent move for longevity," says Husain.
3. Dumbbell chest press
What it does: This move targets the chest, shoulder and triceps. "Women typically feel weaker in the upper body. Building strength in this area helps with everyday tasks like lifting children or reaching for items on a high shelf. It also boosts your body confidence!" says Husain.
How to do it:
- Lie on a bench holding dumbbells at chest height.
- Extend your arms to press the weights over your chest.
- Lower with control to the start.
Trainer tip: "Keep your shoulder blades retracted throughout the move to help protect against shoulder injuries," says Hasan.
4. Prone dumbbell row
What it does: This exercise strengthens your upper back and lats while improving your posture. "If you don't have a bench, you can perform this from a standing hinged position," says Husain.
How to do it:
- Lie chest-down on a bench set to an incline, holding dumbbells with your arms hanging straight down, palms facing.
- Keeping your core tight, take a breath in, then exhale as you pull the dumbbells up toward your torso, squeezing your shoulder blades together.
- Lower the dumbbells back to the start with control.
Trainer tip: "Using a bench reduces the impact on the lower back and isolates the upper body so you can focus on the movement there," says Husain.
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