How to adapt training to each stage of a woman’s life?

The pressure for an ideal body in the female world has existed for decades and, even today, training for women still carries more weight for aesthetics than for well-being.

In addition to the demands regarding their appearance, women also face countless responsibilities , and when they decide to focus on their health, they are often blocked by fears or the feeling that they are no longer at the stage of maintaining an active sports routine.

Given this scenario, in this content we will explain the importance of adapting training to your reality according to your goals and stage of life.

Why is it so important for women to do physical activity?

Perhaps you've heard the term "woman of phases" before. The word effectively conveys the significance of physical activity in every stage of the lives of women, despite being symbolic of this group.

Because women go through several hormonal and physiological changes throughout their lives, moving their bodies at each stage will bring a series of benefits , including well-being and a balanced life. Follow along:

In adolescence: Physical exercise helps regulate the menstrual cycle, reduce PMS symptoms, as well as develop a base of strength and motor coordination that will accompany the woman throughout her life.

Throughout adulthood: Faced with multiple shifts, such as work or motherhood, training becomes a physical and emotional escape valve, helping with daily activities, as well as generating energy and a better quality of life.

During and after menopause: Physical activity helps preserve lean mass, protect against bone density loss and maintain mobility, reducing the risk of fractures and maintaining well-being.

Regardless of the phase you are in, physical activity goes beyond aesthetics. Whether it is to feel fit or simply to age healthily, to stay healthy, the female body also needs to stay active!

Workout for women: what are the main types?

Women's greatest frustration when practicing any sport is usually due to aesthetic pressure, since the goal is to achieve an unrealistic body. This culturally imposed relationship distances women from what really matters: training to have health and quality of life.

To inspire you to move your body, regardless of the stage you are in, see 4 types of workouts that may be perfect for you:

Strength training for women

Bodybuilding for women is one of the main allies for the health of this group, regardless of the stage of life . The practice helps to:

• Preserve lean mass.
• Strengthen joints.
• Prevent osteoporosis.
• Assist in mental health.

And don’t think that making weight training your main form of training will make you “too muscular .” In addition to being a myth, this idea will only serve to keep you away from an active sports routine.

Also, strength training is especially recommended during menopause, a phase in which there is greater loss of lean mass and bone density!

Functional training for women

Functional training focuses on everyday movements (squatting, pushing, pulling and others) , with the aim of improving physical and cardiorespiratory fitness.

By investing in this type of training, you will be able to:

• Improve physical strength.
• Improve mobility.
• Develop balance.
• Stimulate motor coordination.

Furthermore, it is a versatile type of training that is highly recommended for those who live a routine that demands energy, physical resistance and agility.

Resistance training for women

Focused on performance, this modality is recommended for those who want to develop resistance or are looking for more energy for their daily lives.

Investing in this kind of training has several advantages, including:

• Improve the body's ability to sustain continuous efforts.
• Help maintain balanced heart health .
• Greater productivity for routine demands.

Aerobic training for women

Aerobic training includes numerous activities, the main ones being: running, swimming and cycling.

Here, the objective of this type of training is to generally improve cardiorespiratory capacity and physical conditioning.

Although it is highly sought after by women looking to lose weight , its benefits go much further:

• It favors the cardiovascular system.
• Reduces the risk of chronic diseases.
• Improves oxygenation.
• Releases hormones that contribute to well-being and quality of life.

Different stages of a woman's life

Women's training should keep up with the constant changes throughout life, respecting the pace and needs of each phase. In the beginning, the most important thing is to create a habit, training 3 to 4 times a week, to create a commitment to yourself!

Also, having the support of a trainer can make all the difference in maintaining consistency and not turning exercise into an obligation, but rather a natural part of your daily routine. And this applies to any phase, after all, regularity is what sustains results.

One day you may not have the energy to train alone? Choose a group class. Need to focus? Go for functional training. Want more energy for your day-to-day life? Strength training can be your ally.

At all stages, exercise helps maintain health, well-being and independence. When exercise becomes part of your routine, it stops being just an effort and becomes a continuous way to take care of yourself!