Worth
the
Weight
Perceptions are shifting and more women than ever before are embracing the health and wellbeing benefits of weight training. Chief among them is broadcaster, sporting icon and Vitality representative Gabby Logan. Vitality Magazine Editor, Becky Bargh, goes deeper to find out why.
Today, more than 11 million women across the UK are living with an ailment related to their muscle, joint or bone health, also known as musculoskeletal (MSK) issues. This compares to nearly nine million men. But why is there a higher prevalence among women?
“One factor could be the change in hormone levels during and after the menopause," says Jonny Kibble, Vitality’s Head of Exercise and Physical Activity. "This can mean women are at higher risk of a loss in muscle and bone mineral density as they age.”
A way to improve bone density, joint strength and mobility - even help prevent and ease conditions such as osteoarthritis, osteoporosis and sarcopenia - is strength training, one of the fitness trends taking 2024 by storm. Now more than ever, women and girls are wising up to the health benefits that resistance training has on their bodies.
“Having good posture, strong muscles and healthy bones and joints means you’ll move well, with a fully functioning musculoskeletal system, that will protect your vital organs and help control hormones and cellular activity in your body,” says Paul Keleher, a functional strength coach and founder of MOVEMENT WORKSHOP.
“Investing time in maintaining musculoskeletal health is metaphorically like adding a layer of armour, protecting you from injury and illness.”
That doesn’t mean we need to start slogging it out in the gym every night. Resistance training comes in many forms: utilising body weight, bands, the swimming pool, yoga and Pilates can make our bodies stronger. These days, endless bicep curls and burpees are optional.
“We’re all in search of a magic few exercises to answer such a complex question, but it’s not just simply about exercises, it’s also about consistency and building a routine that upgrades your life,” Keleher adds.
“I’m a big fan of the 3:2:1 formula. Train with weights or your body weight three times a week; train cardio twice a week; and go for a walk, meditate or read every day to aid recovery,” Paul Keleher, functional strength coach
Why not try this strength workout with Gabby Logan & Maggie Alphonsi?
Be inspired by Gabby Logan...
Gabby Logan is in the form of her life at 51. Since becoming the face of mid-life health off the back of her podcast, The Mid•Point, she’s advocating for more women to strength train so they can stay healthy in later life.
“In the past women thought that doing weights was going to make them [look] too big,” she explains. “But now, women are realising that muscles can be very feminine and actually it’s more important to be healthy and strong than to worry about [how you look].
“The great thing about strength training is when you start to see the difference. It improves so many areas of your fitness,” she adds.
Looking for some inspiration? Here are some of the ways Gabby loves to train...
Weight training
“I like to do weights because I know that’s really important for bone density and building muscle, it’s so much harder to build muscle after the age of 35 because of our hormonal changes, so you’ve got to work hard to keep those muscles.”
Pilates
“Over the years I’ve done lots of different things and changed it up. At the moment, I love Pilates, which I think I’ll do forever. The benefits it has on, not just your core, but strength in your back, and as you get older your posture is so important. That’s what helps you stay ‘younger’, in terms of giving you the ability to do things.”
Running
“I recently took on a running challenge, which I haven’t done for years. I did a half marathon in early April, and my training went really well, mainly because of all the other exercises I’ve been doing, which have been supporting my body for running.”
Sport
“I’m a classic summer tennis player, but I’ve recently found padel. Much less impactful on the joints it’s such a sociable sport. It’s lovely to have that hour on court with three friends and have a laugh, but also feel like you’ve done some exercise as well.”
