Part 2: The Importance of Weightlifting for Women and Aging Adults
Weight lifting, particularly heavy weights, has many benefits for women and the aging population, including the physical benefits of developing a leaner, more defined physique, lean muscle development and a resultant increase in thermogenesis/metabolism, strengthening of tendons and ligaments which has a protective effect on joints, and preserving healthy bone density. Weightlifting and exercise in general also has a beneficial effect on mental health and stress modulation.
Many of my female patients generally are reluctant to to lift weights because they’re afraid to get bulky. This should not be a concern, mostly due to the fact that women have significantly lower levels of testosterone than men (testosterone levels in women are around 5 - 10% of those in men). Testosterone plays a crucial role in muscular hypertrophy, which explains why women have an inherently lower muscle-building capacity. Testosterone levels also decline in perimenopause and menopause, which means older women (especially older Caucasian women) in particular are the least likely, genetically and epigenetically, to put on large amounts of muscle. In order to put on large amounts of of muscle, any number of things have to fall in place: lifting heavy weights, adequate to generous protein intake, proper recovery, sleep, stress management - putting on large amounts of muscle is likely to be akin to a full-time job. Of course, there are exceptions; some individuals are genetically predisposed to greater than average muscle development, but this is not the norm.
Having said that, if all of these are in place OR you’re one of those exceptionally genetically blessed individuals and you put on “too much muscle”, do fewer sets. Do one set of each exercise for that day. Manage the volume to manage the amount of muscle growth. Do fewer sets, or stop lifting for a while and do more cardio.
Myth-busting: Deadlifts are bad for you, and weightlifting beginners should not deadlift
False! If done with good technique, deadlifts are very safe when done with moderate weight. Trying to lift a maximal load as a beginner with poor technique is obviously a terrible idea. However, at the beginning of their weightlifting journey, most people are not strong enough to injure themselves. *Please note this is a general statement; there are exceptions, but we’re not discussing these here, nor are we discussing drug-assisted powerlifting such as in cases of steroid use.
A beginner should ideally get a personal trainer to teach them how to deadlift properly. The next best thing is to go on YouTube and search “good deadlift technique” and follow that with a light to moderate weight. Ideally you’ll have someone watching and critiquing your technique or, even better, recording you so you can compare your technique with demonstrated good technique. Once the lift looks good and feels more comfortable, you can start gradually adding a small amount of weight each week.
Deadlifts train essentially the entire body. Certainly the glutes and hamstrings, but surprisingly also the abdominal muscles, spinal erectors, middle and upper back, chest, arms and not least, forearms secondary to developing grip strength.
People who deadlift long enough with good technique develop great resistance to injury. Someone who is strong enough to lift over 100 lbs from the ground is much less likely to get hurt picking up their toddler or a bag of mulch or a suitcase. Obviously unfortunate things happen, but your probability of getting hurt in daily life decreases.
-Dr. Anuschka Brhelle
SOURCES
Journal of Strength and Conditioning Research
US National Institute on Aging
Podcast: “The Checkup’ with Dr. Mike
Episode: The Dark Side of Steroids and The Problem with Deadlifts, with guest Dr. Mike Israetel. June 30, 2024, S3 E14, 2hr 4 min.