Strong, Hydrated & Thriving: Why Lifting Weights and Staying Hydrated Are Essential for Women as We Age

Our Invitation to YouAt SGD Body & Beauty, we're passionate about empowering women with the knowledge and tools to thrive — at every age and stage. Whether you're just starting your strength training journey or looking to deepen an existing practice, the most important step is the one you take today.Pick up the weights. Fill up the water bottle. Your future self will thank you.Ready to start? Talk to us about our personalised wellness programs designed specifically for women.Scientific ReferencesBorges-Silva, F. et al. (2022). Does Heavy-Resistance Training Improve Mobility and Perception of Quality of Life in Older Women? Biology, 11(5), 626. doi:10.3390/biology11050626Dmitrieva, N.I., Gagarin, A., Liu, D. et al. (2023). Middle-age high normal serum sodium as a risk factor for accelerated biological aging, chronic diseases, and premature mortality. eBioMedicine. doi:10.1016/j.ebiom.2022.104404Frontiers in Aging Neuroscience. (2025). Effect of resistance training on body composition and physical function in older females with sarcopenic obesity. doi:10.3389/fnagi.2025.1495218Haque, I. et al. (2024). The effects of high velocity resistance training on bone mineral density in older adults: A systematic review. Bone. doi:10.1016/j.bone.2023.116986Isenmann, E. et al. (2023). Resistance training alters body composition in middle-aged women depending on menopause — A 20-week control trial. BMC Women's Health, 23(1), 1–13. doi:10.1186/s12905-023-02671-yLim, J. et al. (2024). The effects of resistance training on pain, strength, and function in osteoarthritis: Systematic review and meta-analysis. Journal of Personalized Medicine. doi:10.3390/jpm14121130MDPI Nutrients. (2025). Hydration Strategies in Older Adults. doi:10.3390/nu17142256PMC. (2025). Evolution of resistance training in women: History and mechanisms for health and performance. Journal of Sport and Health Science. doi:10.1016/j.jshs.2025.01.006PMC. (2025). Optimal resistance training parameters for improving bone mineral density in postmenopausal women: a systematic review and meta-analysis. doi:10.1186/s12905-025-03537-3Sipilä, S. et al. (2020). Muscle and bone mass in middle-aged women: role of menopausal status and physical activity. Journal of Cachexia, Sarcopenia and Muscle. doi:10.1002/jcsm.12547Uçar, M.A. et al. (2025). Short-term resistance training enhances functional and physiological markers in older women. Frontiers in Public Health. doi:10.3389/fpubh.2025.1630525Wu, J. et al. (2025). A systematic review and meta-analysis of the effects of resistance exercise on cognitive function in older adults. Frontiers in Psychiatry. doi:10.3389/fpsyt.2025.1708244© SGD Body & Beauty  |  sgdbodybeauty.com  |  This content is for informational purposes only and does not constitute medical advice. Please consult a healthcare professional before beginning any new exercise or nutrition programme.