I always find that during the long mileage weeks of marathon training I start to miss strength training. I still do a couple of short sessions each week, but my focus is different. I feel empowered from running, but not as strong as in previous months. While I love running, as time passes, I’m realising that I also love lifting weights.

Over the past couple of years I’ve been doing strength training at home with the help of the amazing trainers on the Lululemon Mirror. We have a few pieces of gym equipment at home, such as some free weights, yoga mats and a couple of kettlebells, and they’ve worked really well; you really don’t need much to get in a good strength workout! If you’re thinking about starting strength training, or perhaps increasing the amount you do, there are so many very persuasive benefits, especially for women in their forties.

1. Increased Bone Density: Heavy weightlifting is a weight-bearing exercise, promoting bone health and reducing the risk of osteoporosis, which becomes especially important as women age.
2. Muscle Preservation: Lifting heavy weights helps preserve muscle mass, countering the natural loss of muscle that occurs with aging (sarcopenia). It is crucial for maintaining strength, stability, and overall functionality.
3. Hormonal Balance: Strength training, especially with heavier weights, can positively influence hormone levels, including growth hormone and testosterone. These hormonal responses contribute to muscle growth, fat metabolism, and overall well-being, particularly during hormonal changes associated with perimenopause and menopause.
4. Joint Health and Functionality: Heavy weightlifting strengthens muscles around joints, enhancing joint stability, reducing the risk of injuries, and improving overall mobility. Improved functional strength is especially important for daily activities and maintaining independence as we age.
5. Improved Body Composition: Heavy weightlifting contributes to a more favourable body composition by reducing body fat and increasing lean muscle mass, leading to a more toned and sculpted appearance.
6. Enhanced Metabolic Rate: Lifting heavy weights requires more energy, leading to an increased metabolic rate. This can be beneficial for weight management and overall energy balance.
7. Increased Strength and Functional Capacity: Building strength through heavy lifting translates into improved functional capacity, improving performance in various physical activities, from lifting objects to engaging in sports and reducing the risk of muscle-related injuries.
8. Boosted Confidence and Mental Well-being: Achieving a personal best or having a strong lifting session can boost confidence and provide a sense of accomplishment. Additionally, strength training has positive effects on mental well-being, reducing stress and enhancing mood.
9. Disease Prevention: Regular strength training, particularly with heavy weights, has been associated with a lower risk of chronic diseases such as heart disease and diabetes, providing long-term health benefits.
10. Enjoyment and fun: Going to a gym and working out with weights is great fun! It’s also a wonderful way to find a community and make new friends.

If you’re new to lifting weights and strength training, or lifting heavy weights, it’s important to make sure that you ensure proper form and careful, stepped progression. I am definitely no expert in lifting weights and am looking forward to joining a gym and finding a personal trainer who can help tailor a strength training programme that fits in with my health and running goals, as well as ensure that I’m lifting safely, with proper form.

How do you fit resistance training in with your running? Have you found a balance that works for you and do you work with a personal trainer?