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Writer's pictureBrie Ogletree

Unlocking your Metabolic Health: Why Lifting Weights is Your BFF in Your 30s & Beyond



Let’s chat about something that’s probably crossed your mind at least once: your metabolic health. If you’re a woman in your 30s, you might have noticed that your body is starting to change, and not always in the ways you hoped. 

 

Do any of the following sound signs or symptoms familiar? 


Unexplained weight gain or difficulty losing weight

Fatigue and low energy levels 

Changes in appetite…hello sugar cravings! 

Difficulty falling asleep or staying asleep

Skin changes…more breakouts or 

Irregular periods or changes in libido


I’ve personally noticed some of these changes in my body as a 33-year-old woman, and that’s why I’m taking my metabolic health more seriously than ever. 


I don’t know about you, but I want to feel f**king amazing as I get older, and the state of our metabolic health has a lot to do with that. So, if you too want to feel incredible as the years go by, let’s dive into why lifting weights can be a game-changer for your health. It’s time to embrace this powerful form of exercise! 



Why Metabolic Health Matters


First off, what even is metabolic health? It’s all about how well your body processes food and manages energy. Good metabolic health means your body is efficiently using insulin, managing blood sugar levels, and keeping your weight in check. It also means that we’re keeping many chronic illnesses at bay, like type 2 diabetes and heart disease. 


As we hit our 30s, factors like stress, lifestyle changes, and hormonal shifts can wreak havoc on our metabolism. But don’t worry—lifting weights can help you take back control.


How, you ask?


#1 Get a Boost in Your Insulin Sensitivity


One of the biggest perks of weight lifting is that it can improve your insulin sensitivity. This means your body can use insulin more effectively, which is key in preventing conditions like type 2 diabetes. 


When you lift weights, you’re not just building strength. You’re also helping your body manage sugar levels more effectively. It’s like giving your metabolism a little boost!


#2 More Muscle = Better Metabolism


As we age, we naturally lose muscle mass…. at an average rate of 3-8% per decade. This is terrible news for our metabolisms. Yikes! 


But guess what? Weight lifting helps you rebuild and maintain that precious muscle. More muscle means a faster resting metabolic rate, which translates to burning more calories—even when you’re binge-watching your favorite show on the couch.


Women who have more muscle use food energy more efficiently, which is great for metabolic health. They are less likely to store excess fat and tend to have a more sculpted or “toned” appearance as a result.


# 3 Hormonal Harmony


Let’s talk hormones. Our 30s can be a rollercoaster ride of hormonal shifts—thanks, stress and life changes! Weight lifting can help balance these hormones, including cortisol, testosterone, and estrogen. A good hormonal balance can help improve your mood, energy levels, and even your sleep. And we all know how important a good night’s sleep is for overall health!


# 4 Bye-Bye, Visceral Fat


Visceral fat is the sneaky stuff that hangs around your organs and is linked to various health issues. The good news? Weight lifting is effective in reducing visceral fat. By adding strength training to your routine, you can help keep that belly fat in check and feel more confident in your skin. 


# 5 Cardiovascual Health


You might think cardio is the only way to a healthy heart, but weight lifting plays a huge role too! Studies show that resistance training can improve blood pressure and cholesterol levels—both crucial for heart health. So, combining a bit of lifting with your favorite cardio workout is a fantastic way to keep your heart happy.


#6 Get a Mental Boost


Let’s not forget about the mental benefits! Weight lifting can be a great stress reliever. As you lift weights, your body releases endorphins, those feel-good hormones that can boost your mood and help reduce anxiety. Plus, mastering a new lift or reaching a personal best can give you a confidence boost that spills over into other areas of your life.


Getting Started


Resistance training/ lifting weights is very clearly the best form of exercise for women in their 30s, especially if your goal is to improve or maintain your metabolic health. If you’re already lifting weights, that’s amazing! If you need some help getting started, or you’re looking to optimize your routine, I got you. 



This one-page workout template will help you put together a workout plan that works for your lifestyle while focusing on exercises that will get you the best results. 


Here’s some general advice and guidelines for getting started: 


  1. Start light and focus on form first and foremost. You can gradually increase your weights and workout volume over time as you get stronger. 

  2. Remember, you’re playing the long game! Start where you’re at and build from there. If this means you’re only able to lift weights once per week, start there. Something is always better than nothing! 

  3. No gym membership or don’t want to go to the gym? Consider investing in some home equipment like stackable dumbbells or kettlebells. Here is a list of home gym equipment recommendations to get started! 


There are also plenty of ways to get strong just using your own bodyweight like push-ups, single-leg exercises, and more. My Thrive Coaching membership always incorporates bodyweight-only exercise options. 


If you’re ready to take charge of your metabolic health, it’s time to pick up those weights! Not only will you feel stronger and more confident, but you’ll also be giving your body the love and care it deserves. Embrace the power of lifting weights, and let’s crush those health goals together!  💪🏽✨


Happy lifting!



References


1. Improved Insulin Sensitivity

   - Dunstan, D.W., et al. (2002). "Physical activity and risk of type 2 diabetes: the Australian Diabetes, Obesity and Lifestyle Study." Diabetes Care. Link to study (https://care.diabetesjournals.org/content/25/5/971)


2. Body Composition Changes

   - Villareal, D.T., et al. (2004). "Weight Loss, Exercise, or Both in Dieting Older Adults." New England Journal of Medicine. Link to study (https://www.nejm.org/doi/full/10.1056/NEJMoa1616338)


3. Hormonal Balance

   - West, D.W.D., & Phillips, S.M. (2012). "Anabolic processes in human skeletal muscle: restoring the identities of growth hormone and testosterone." Journal of Physiology. Link to study (https://physoc.onlinelibrary.wiley.com/doi/full/10.1113/jphysiol.2012.239143)


4. Reduction in Visceral Fat

   - Haff, G.G., & Triplett, N.T. (2016). Essentials of Strength Training and Conditioning. Human Kinetics. This book details the role of resistance training in body composition changes.


5. Enhanced Cardiovascular Health

   - Cornelissen, V.A., & Smart, N.A. (2013). "Exercise training for blood pressure: a systematic review and meta-analysis." Journal of the American Heart Association. Link to study (https://www.ahajournals.org/doi/10.1161/JAHA.113.004473)


6. Psychological Benefits

   - Gordon, B.R., et al. (2017). "Physical activity and mental health: a review of the literature." Journal of Health Psychology. Link to study (https://journals.sagepub.com/doi/abs/10.1177/1359105316681740)


7. General Benefits of Resistance Training for Women

   - American College of Sports Medicine. (2011). "Exercise and Physical Activity for Older Adults." Medicine & Science in Sports & Exercise. Link to guidelines (https://journals.lww.com/acsm-msse/Fulltext/2011/05000/Exercise_and_Physical_Activity_for_Older_Adults.22.aspx)


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