It's my turn to write a little something about Nicole Kidman’s transformation and whether women over 50 should aim to get ripped? An article by the Guardian was shared in a group I am part of and it started a conversation about whether women in their 50s want to look as lean and toned as Nicole Kidman or Davina McCall?
Let me start by saying that I admire the effort that these women have put into themselves and their physiques. As a woman who’s recently turned 50 and who also lifts weight, I know how much work it takes to get to this level. To achieve a physique like theirs takes a level of commitment that the average woman may simply not have time or inclination for. Celebrities have a distinct advantage over the average person ie endless financial resources that allow them the best of the best health and fitness services. To look like an athlete you need to train like an athlete, eat like an athlete and rest like an athlete. How many 50 something women have time for that? What the average 50+ woman needs is a reason to lift weights beyond aesthetics, this is where I think Nicole may be letting the team down, unless she is sharing the benefits of strength training with her audience?
Firstly I think you need to ignore the celebrities with their big muscles and 6-pack abs and focus on what is really important.
The thing is, the average 50+ female needs strength training at this age more than ever. The Guardian article mentions the risk of falls, but fails to mention the risk of osteoporosis. As oestrogen declines at midlife, the risk of osteoporosis increases. The best ways for women (and men) to lower the risks associated with this disease are, maintaining physical activity, decreasing alcohol intake, eating a nutrient dense diet and lift heavy things eg weight training. If you want to know more about osteoporosis you can learn more at The Big ‘O’ website. According to research, 2 in 3 Australians over 50 have poor bone health. That's pretty worrying if you ask me!
So what should you do if you are female and almost 50 or over 50? Firstly I think you need to ignore the celebrities with their big muscles and 6-pack abs and focus on what is really important. Strength training is really important, along with walking, eating well and moderating alcohol intake. More women just like you are in the gym lifting weights, and it makes my heart sing. The message is getting through to the average middle-aged woman. Strength training is REALLY important for bone health, joint health and cognitive health as we age.
According to research, 2 in 3 Australians over 50 have poor bone health. That's pretty worrying if you ask me!
Where do I start? This is a really good question to ask. If you are currently participating in planned exercise sessions you can slowly shift over to more strength based exercises and less cardio style classes. If you already lift weights in the gym, enlist the help of a personal trainer and learn how to lift more weight safely. If you have never set foot in a gym and never intend to, you can benefit from buying some resistance bands and adding a few simple exercises to your movement routine. I have created a few videos on my Vimeo account that you can incorporate into your exercise routine if you are stuck for ideas.
As much as I admire a toned and trained physique, not all women want this look and to be honest, it doesn’t necessarily represent a ‘healthy’ lifestyle either. We know for a fact that physical activity leads to more independence as we age, but it’s not ‘sexy’ enough for the internet. The average woman with an average body can benefit so much from strength training, it's a shame to focus solely on aesthetics. If you are struggling to get started but know you need to think about your bones and future independence, please reach out. I work with women just like you who know strength training is important but have no idea where to begin. Forget about aesthetics and focus on being the strongest version of you possible, your future self will thank you for it.
