Why Training is a Game-Changer for Women Over 40
Turning 40 is a milestone, but it’s not a signal to slow down. For women over 40, strength and cardiovascular training are vital for staying strong, managing pain, and thriving through life’s changes. As a chiropractor, sports therapist, and personal trainer, I’ve seen how smart training empowers women to boost health, tackle chronic pain, and feel unstoppable. Here’s why training is non-negotiable and how to do it right.
The Power of Training After 40
As you hit your 40s, hormonal shifts, like declining estrogen, can impact muscle mass, bone density, and energy levels. Strength training—using weights, resistance bands, or bodyweight—counteracts these changes by building muscle, strengthening bones, and boosting metabolism. Cardiovascular exercise, like brisk walking or cycling, supports heart health, improves mood, and enhances stamina. Together, they reduce risks of osteoporosis, arthritis, and heart disease, while helping you stay mobile and energized. A 2024 study in Menopause found that women over 40 who trained regularly reported 30% less joint pain and better mental health.
Training for Pain Relief and Control
Chronic pain, whether from stiff joints, lower back issues, or old injuries, doesn’t have to define your 40s. Strength training stabilizes joints by strengthening surrounding muscles and fascia. Cardio improves blood flow, reducing inflammation and speeding recovery. My approach combines chiropractic adjustments to align your body, sports therapy to release tight tissues, and personalized training to build resilience. This trio tackles pain at its root, giving you control over your body.
Don’t Fall for the Under-Loading Trap
A common mistake is under-loading—sticking to light weights or low-intensity workouts that don’t challenge you. Under-loading won’t stimulate the muscle growth needed to support joints or improve strength, leaving pain relief and fitness goals out of reach. Progressive overload—gradually increasing resistance or intensity—is key. For example, if you’re doing lunges, add light dumbbells over time under professional guidance to avoid injury. As your chiropractor and trainer, I ensure your workouts are effective and safe.
Tips to Train Smart
Get a Baseline: A chiropractic assessment identifies imbalances to tailor your training.
Mix Strength and Cardio: Try resistance training (e.g., deadlifts) and cardio (e.g., swimming) 3-4 times weekly.
Prioritize Form: Proper technique prevents strain—work with a trainer to perfect it.
Incorporate Recovery: Sports therapy and mobility, keeps muscles supple.
Listen to Your Body: Push yourself, but rest when needed to avoid overtraining.
Start Your Journey Today
Training after 40 isn’t just about fitness—it’s about owning your health and living pain-free. With the right mix of chiropractic care, sports therapy, and training, you can feel stronger and more vibrant than ever. Ready to kickstart your routine? Book a session or share your goals on social media, I’d love to cheer you on!