Current scientific evidence consistently indicates that strength training is a key strategy for improving women's health, functionality, and quality of life throughout their lifespan, both in healthy populations and in specific clinical contexts. The reviewed studies show that muscle strength is not only a determinant of physical performance but also a relevant predictor of functional autonomy, metabolic health, and overall well-being.
In healthy older women, strength training has been shown to significantly improve functional autonomy, defined as the ability to independently perform activities of daily living. The study by Fragoso Pereira, Monteiro, and Gomes de Souza Vale (2007) observed that, after a strength training program, participating women improved in all functional tests of the GDLAM protocol, achieving an overall "very good" functional autonomy rating. These improvements are directly associated with increased lower and upper limb strength, allowing for more efficient execution of daily tasks such as walking, getting up from a chair, or moving quickly.
Similarly, concurrent training programs, which combine resistance training and functional training, have proven especially effective in enhancing muscle strength, flexibility, and functional autonomy in older women. A study published in the Revista Ciencias de la Actividad Física UCM (2014) shows that a 24-week program led to significant improvements in lower and upper body strength, a remarkable increase in flexibility, and an overall improvement in functional autonomy measured with the GDLAM index. These results reinforce the importance of integrating exercises that promote the transfer of strength to daily movements, thereby contributing to more active and independent aging.
In postmenopausal women, strength training takes on special relevance due to its impact on metabolic health. The systematic review by Gómez-Álvarez et al. (2019) concludes that muscle strength training produces consistent positive effects in women with metabolic syndrome, including improvements in body composition, glycemic regulation, lipid profile, and blood pressure. Furthermore, the authors highlight an inverse relationship between muscle strength levels and the prevalence of metabolic syndrome, regardless of age or body weight, consolidating strength training as a safe and efficient intervention for this population.
Beyond maximum strength, execution speed emerges as a key variable in strength training for older adult women. A study published in the journal Retos (Federación Española de Asociaciones de Docentes de Educación Física, 2020) shows that high-speed strength training with moderate loads generates superior improvements in muscle power, walking speed, and functional capacity, compared to low-speed training with heavy loads. These results reinforce the idea that muscle power is a more direct predictor of functional performance than maximum strength, especially in activities of daily living.
In clinical populations such as women with fibromyalgia, strength training has proven to be a safe and beneficial intervention when applied progressively and individually. The study by Ferrández, Chulvi, and Masiá (2020) observed that a strength program with elastic bands generated significant improvements in upper and lower limb strength, functional capacity, and quality of life, without worsening pain symptoms or causing clinical incidents. These results reinforce the evidence that strength training can reduce the impact of the disease and promote physical and psychological well-being in women with fibromyalgia.
The role of protein shakes as a complement to strength training
The positive adaptations associated with strength training largely depend on the ability of skeletal muscle to synthesize new proteins in response to mechanical stimuli. In women, especially in older age, postmenopause, or clinical situations, insufficient protein intake is common, which can limit the gains in strength and muscle mass observed in the training programs described above (Fragoso Pereira et al., 2007; Gómez-Álvarez et al., 2019).
In this context, protein shakes are presented as a practical and effective resource to complement strength training, facilitating the achievement of daily protein requirements. Their incorporation can be especially useful for women with little time, difficulties in meeting nutritional needs through regular food, or with increased requirements derived from training. Adequate protein intake contributes to enhancing muscle protein synthesis, improving post-workout recovery, and maximizing the functional and metabolic benefits of strength exercise, both in older women and in postmenopausal women or those with fibromyalgia (Gómez-Álvarez et al., 2019; Ferrández et al., 2020).
Conclusion
Overall, the reviewed scientific literature confirms that strength training is a fundamental intervention for improving women's functional autonomy, metabolic health, and quality of life. Evidence indicates that adapted strength programs, whether traditional, functional, or performed at high speed, generate significant benefits at different life stages and in various health conditions (Fragoso Pereira et al., 2007; Revista Ciencias de la Actividad Física UCM, 2014; Gómez-Álvarez et al., 2019; Federación Española de Asociaciones de Docentes de Educación Física, 2020; Ferrández et al., 2020). Within this framework, the combination of strength training with adequate protein intake, facilitated by protein shakes, constitutes a comprehensive, efficient, and accessible strategy to promote active, healthy aging and greater functional independence in women.
Bibliography
- Fragoso Pereira, F., Monteiro, N., & Gomes de Souza Vale, R. (2007). Effect of strength training on functional autonomy in healthy older women.
- Effects of a concurrent training program on muscle strength, flexibility, and functional autonomy of older women. (2014). Revista Ciencias de la Actividad Física UCM, 15(2), 13–24.
- Gómez-Álvarez, N., Jofré-Hermosilla, N., Matus-Castillo, C., & Pavez-Adasme, G. (2019). Effects of muscle strength training in postmenopausal women with metabolic syndrome. Systematic review. Cultura, Ciencia y Deporte, 14(42), 213–224.
- Federación Española de Asociaciones de Docentes de Educación Física. (2020). Effects of training speed in strength on various manifestations of strength in older adult women. Retos, 38, 325–332.
- Ferrández, B., Chulvi, I., & Masiá, L. (2020). Application of strength training in women with fibromyalgia. E-balonmano.com: Revista de Ciencias del Deporte, 16(3), 213–224.