There are many benefits available to women who perform resistance training. Online personal trainer Andrew Cate looks at the role the role fish oil can play in further boosting the strength of women who lift weights
Strength training for women
Women can receive a wide range of benefits from resistance training, sometimes referred to as lifting weights. Historically, weights were a domain for men, but we now know of some advantages that are actually unique to women.
Firstly, women (on average) have less muscle mass than men, which can impact upon athletic performance and weight management. Women also live longer than men, stressing the need for functionality and mobility. In addition, women may face an even greater risk of developing osteoporosis after menopause, because eostrogen no longer offers natural protection.
Strength training may help to improve bone strength at any age, and may also improve balance in older women which helps to prevent fall-related bone fractures. New research has also highlighted the importance of diet in women who perform resistance training, with the importance of fish oil coming under investigation
The research
A study published in the American Journal of Clinical Nutrition divided older women (aged approximately 64) into three groups, who performed the same weight lifting program over 90 days.
One group had no supplementation, a second group received fish oil supplementation throughout, and a third group received fish oil supplementation for 60 days before the program, and also throughout.
Muscle strength and functional capacity were assessed before and after the 90 day training period. The research suggested that the inclusion of fish oil supplementation led to greater improvements in muscle strength and possibly functional capacity in some daily life tasks, such as standing up from a chair.
It’s thought that fish oil may boost muscle function by helping to elicit a faster muscle contraction. The researchers also noted that there were no additional benefits obtained from taking fish oil supplements for the 60 days prior to the strength training program.
Lifestyle implications
The research described above highlights the importance of strength training (and its combination with fish oil supplementation) in helping to maintain and improve quality of life. Here are some practical findings you may be able to take from this important research.
Strength training guidelines – The subjects performed supervised resistance training exercises 3 times a week that were designed to improve lower limb strength. Participants performed 3 sets of 8 repetitions in 8 different exercises, and the weight was incrementally increased. Records were kept of the weight lifted for each exercise to measure improvemen.
What this means for you – Aim to lift weights approximately 2-3 times each week, making sure to have at least one rest day in between. It is also important to increase the amount of weight you lift as you get stronger over time Click here for more detail on the do’s and don’ts of strength training.
Fish oil supplements - Subjects in the study consumed one capsule at each main meal, or approximately 2 grams of fish oil each day.
What this means for you – Taking fish oil supplements while you are participating in a weight training program may help to further boost gains in strength, at least in older women. Aim for a supplementation regime of approximately 2 grams a day. It may also be useful to increase your intake of omega-3 rich fish and seafood, such as tuna, wild salmon, mackerel and sardines.
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