The Importance of Strength Training for Women

By Eduardo André

Exercise Physiologist

Muscle strength is one of the main predictors of healthy longevity. Its expression results from a coordinated interaction between neural factors (related to the nervous system) and peripheral factors (related to the muscular contractile apparatus). Throughout life, there is a progressive decline in muscle strength capacity - or, more correctly, neuromuscular strength (NMF) - a phenomenon to be expected in the complex and multifactorial process of ageing.

The differences in NMF between men and women result from a combination of biological, hormonal, neurological and even sociocultural factors. In this article, I will explore some of the mechanisms that help explain these differences, highlighting the importance of strength training for women's health.

After all, which is the stronger sex?

From a physiological point of view, women have a lower absolute muscle mass from a young age compared to men, which translates into a lower capacity to express total strength. This difference is largely attributable to the lower concentration of testosterone, an anabolic hormone that is fundamental for protein synthesis and muscle development.

With advancing age, especially after the menopause, this disparity is accentuated. The reduction in estrogen levels - a hormone with a protective effect on muscle tissue - exacerbates the loss of muscle tissue, reduces functional capacity and increases the risk of sarcopenia, a syndrome that leads to functional decline and consequent loss of autonomy.

In addition, women tend to have a higher proportion of type I fibers, associated with endurance activities, while men have more type II fibers, associated with muscle strength and power. Other relevant factors are differences in muscle architecture and possible differences in neuromuscular activation. These are just some of the neuromuscular factors that contribute to women having a lower capacity to generate maximum strength.

A matter of culture?

And what about behavioral and cultural determinants? Historically, women have been less encouraged to do strength training. The idealization of an ideal body tends to stereotype the “ideal female body”, in many cases pushing it away from strength training. The belief that leads to this behaviour argues that this type of training is a way of masculinizing the body. Both approaches are fallacious. Both the ideal body and masculinization are projections. This belief undermines the fundamental importance of strength training for healthy longevity.

Even more concerning is the fact that many women are close to their “functional threshold”, i.e. the minimum level of strength needed to carry out their daily activities independently. This proximity makes them even more vulnerable during periods of inactivity, whether due to sedentary lifestyles, professional reasons or acute and chronic illnesses. Everyone suffers a decline in FN, which has an early impact on their quality of life.

Factors that impact neuromuscular strength in women.

1. Lower absolute muscle mass, even at a young and physically active age;

2. Low testosterone concentration, which limits protein synthesis and muscle hypertrophy;

3. A sharp decline in oestrogen after the menopause, exacerbating muscle loss;

4. Proximity to the functional threshold, increasing the risk of functional dependence with ageing;

5. Behavioral factors involving a sedentary lifestyle and low protein intake.

Muscle strength: a capital of health

FN isn't just about aesthetics or performance - it's health capital. The meta-analysis by García-Hermoso et al. (2018), which included almost 2 million people, revealed a slightly stronger association between low muscle strength and mortality in women than in men. Other studies support that lower handgrip strength or lower limb strength is associated with a higher risk of falls, hospitalizations and loss of functional independence.

Conclusion

Biology shows clear differences between men and women. Understanding and respecting these differences makes it possible to adopt intelligent strategies when individualizing an exercise and health program. Preserving and increasing muscle strength from a young age is a preventive public health strategy - important for both sexes, but especially relevant for women. Conscious longevity is not just about how long you live, but how well you live it. Value and promote an active lifestyle, with a focus on optimizing neuromuscular strength!

Message: work out today - so you'll be strong tomorrow.

Practical tips:

Conduct strength training at least 3 times a week, using exercises that suit their osteoarticular, neuromuscular and psycho-emotional characteristics. Take more than 10,000 steps a day; have an adequate dietary pattern and a protein intake appropriate to your lifestyle; have restful and regenerative sleep; have strategies for dealing with acute and chronic stress.

Reference:

García-Hermoso A, Cavero-Redondo I, Ramírez-Vélez R, et al. Muscular Strength as a Predictor of All-Cause Mortality in an Apparently Healthy Population: A Systematic Review and Meta-Analysis of Data From Approximately 2 Million Men and Women. Arch Phys Med Rehabil. 2018;99(10):2100-2113.