Women must fundamentally shift their approach to strength training as they age to counteract hormonal changes in estrogen and progesterone. While traditional high-repetition protocols (10–12 reps) work for women in their 20s, Dr. Stacy Sims, an expert in female physiology, explains that those over 35 require "power-based" training to maintain lean mass and bone density. This method prioritizes heavy loads with low repetitions—specifically 6 to 8 reps with minimal "reps in reserve"—to stimulate the central nervous system rather than relying on metabolic stress. Safety remains paramount; beginners should spend six to eight months mastering proper movement patterns with body weight or light resistance before adding significant load to avoid soft tissue injuries. Furthermore, free weights and dumbbells are superior to gym machines, which are often ergonomically designed for male bodies, because they engage stabilizing muscles and mimic functional, real-world movements like lifting groceries or reaching overhead.
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