{"id":8270,"date":"2026-07-01T15:59:28","date_gmt":"2026-07-01T13:59:28","guid":{"rendered":"https:\/\/trevollleida.com\/?p=8270"},"modified":"2026-07-10T15:56:48","modified_gmt":"2026-07-10T13:56:48","slug":"entrenament-de-forca-en-dones-majors-de-40-salut-energia-i-longevitat","status":"publish","type":"post","link":"https:\/\/trevollleida.com\/es\/blog\/entrenament-de-forca-en-dones-majors-de-40-salut-energia-i-longevitat\/","title":{"rendered":"Entrenamiento de fuerza en mujeres mayores de 40: Salud, energ\u00eda y longevidad"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"8270\" class=\"elementor elementor-8270\" data-elementor-post-type=\"post\">\n\t\t\t\t<div class=\"elementor-element elementor-element-6438951 e-flex e-con-boxed e-con e-parent\" data-id=\"6438951\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-737971d titulo elementor-widget elementor-widget-heading\" data-id=\"737971d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\"><a href=\"https:\/\/trevollleida.com\/es\/blog\/entrenament-de-forca-en-dones-majors-de-40-salut-energia-i-longevitat\/\">Entrenament de for\u00e7a en dones majors de 40: Salut, energia i longevitat<\/a><\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ee51366 elementor-widget elementor-widget-text-editor\" data-id=\"ee51366\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">A partir dels 40 anys, el cos de la dona comen\u00e7a a experimentar canvis que, si no s&#8217;aborden amb informaci\u00f3 i estrat\u00e8gia, poden condicionar la qualitat de vida en les d\u00e8cades seg\u00fcents. La bona not\u00edcia \u00e9s que l&#8217;<\/span><b>entrenament de for\u00e7a per a dones majors de 40<\/b><span style=\"font-weight: 400;\"> no nom\u00e9s \u00e9s perfectament segur: \u00e9s, probablement, l&#8217;eina m\u00e9s \u00fatil que existeix per mantenir-se activa, forta i saludable a llarg termini.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Aquest article no va de perdre pes r\u00e0pid ni de transformacions extremes. Va d&#8217;entendre qu\u00e8 li passa al cos en aquesta etapa i com el treball de for\u00e7a \u2014ben planificat i adaptat\u2014 pot marcar una difer\u00e8ncia real en la salut, l&#8217;energia i el benestar quotidi\u00e0.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c0a5d83 elementor-widget elementor-widget-image\" data-id=\"c0a5d83\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/trevollleida.com\/wp-content\/uploads\/2026\/06\/Entrenament-Forca-dones-26-scaled.jpg\" title=\"Entrenament Forc\u0327a dones-26\" alt=\"For\u00e7a Dones +40 Lleida: 5 Beneficis Espectaculars | Tr\u00e8vol\" loading=\"lazy\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-62adf09 e-flex e-con-boxed e-con e-parent\" data-id=\"62adf09\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-9df7368 elementor-widget__width-initial elementor-toc--minimized-on-tablet elementor-widget elementor-widget-table-of-contents\" data-id=\"9df7368\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;headings_by_tags&quot;:[&quot;h2&quot;],&quot;exclude_headings_by_selector&quot;:&quot;#els-meus-posts&quot;,&quot;marker_view&quot;:&quot;bullets&quot;,&quot;icon&quot;:{&quot;value&quot;:&quot;fas fa-angle-right&quot;,&quot;library&quot;:&quot;fa-solid&quot;,&quot;rendered_tag&quot;:&quot;&lt;svg class=\\&quot;e-font-icon-svg e-fas-angle-right\\&quot; 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Aquest proc\u00e9s, conegut com a <\/span><b>sarcop\u00e8nia<\/b><span style=\"font-weight: 400;\">, comen\u00e7a a fer-se m\u00e9s evident a partir dels 35-40 anys i s&#8217;accelera durant la perimenopausa i la menopausa, quan els nivells d&#8217;estr\u00f2gens cauen de forma significativa. La p\u00e8rdua de m\u00fascul no nom\u00e9s afecta la for\u00e7a f\u00edsica: tamb\u00e9 influeix en el metabolisme, en la densitat \u00f2ssia, en l&#8217;equilibri i en la capacitat de realitzar les activitats del dia a dia sense esfor\u00e7.<\/span><\/p><p><span style=\"font-weight: 400;\">Aqu\u00ed \u00e9s on entra l&#8217;entrenament amb c\u00e0rregues. Quan el m\u00fascul rep un est\u00edmul adequat \u2014a trav\u00e9s d&#8217;exercicis de for\u00e7a progressius\u2014 el cos respon adaptant-se: mant\u00e9 i fins i tot augmenta la massa muscular, millora la resist\u00e8ncia estructural dels ossos i activa mecanismes hormonals que afavoreixen el benestar general.<\/span><\/p><p><span style=\"font-weight: 400;\">No es tracta d&#8217;aixecar pesos extrems ni de seguir rutines dissenyades per a esportistes de competici\u00f3. Es tracta d&#8217;aplicar l&#8217;est\u00edmul just, de forma constant i ben orientada.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-ab539f0 e-flex e-con-boxed e-con e-parent\" data-id=\"ab539f0\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-2a710cb titulo elementor-widget elementor-widget-heading\" data-id=\"2a710cb\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\"><a href=\"https:\/\/trevollleida.com\/es\/blog\/entrenament-de-forca-en-dones-majors-de-40-salut-energia-i-longevitat\/\">Beneficis clau per a la salut femenina<\/a><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-ecc9e2e e-con-full e-flex e-con e-child\" data-id=\"ecc9e2e\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-8c5a60d elementor-widget elementor-widget-heading\" data-id=\"8c5a60d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\"><a href=\"https:\/\/trevollleida.com\/es\/blog\/entrenament-de-forca-en-dones-majors-de-40-salut-energia-i-longevitat\/\">Prevenci\u00f3 de l'osteoporosi: com l'impacte controlat i la for\u00e7a enforteixen els ossos<\/a><\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-9fe9543 e-con-full e-flex e-con e-child\" data-id=\"9fe9543\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-9990cdb elementor-widget elementor-widget-text-editor\" data-id=\"9990cdb\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Un dels majors temors en aquesta etapa \u00e9s la p\u00e8rdua de densitat \u00f2ssia. L&#8217;osteoporosi afecta de forma desproporcionada les dones, especialment despr\u00e9s de la menopausa, i augmenta el risc de fractures davant qualsevol caiguda.<\/span><\/p><p><span style=\"font-weight: 400;\">El que moltes persones no saben \u00e9s que l&#8217;os \u00e9s un teixit viu que respon a l&#8217;est\u00edmul mec\u00e0nic. Quan els m\u00fasculs estiren els ossos durant un exercici de for\u00e7a, aquests s&#8217;adapten enfortint-se. Els exercicis amb c\u00e0rrega axial \u2014esquat (sentadilles), pes mort, press de banca, exercicis amb el pes corporal\u2014 estimulen directament la formaci\u00f3 \u00f2ssia.<\/span><\/p><p><span style=\"font-weight: 400;\">Els <\/span><b>exercicis per a la salut \u00f2ssia al gimn\u00e0s<\/b><span style=\"font-weight: 400;\"> no requereixen grans c\u00e0rregues per ser efica\u00e7os: la progressi\u00f3 gradual i la consist\u00e8ncia s\u00f3n el que produeix el canvi real al llarg del temps.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-e2f1572 e-con-full e-flex e-con e-child\" data-id=\"e2f1572\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-8a3e8cb elementor-widget elementor-widget-heading\" data-id=\"8a3e8cb\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\"><a href=\"https:\/\/trevollleida.com\/es\/blog\/entrenament-de-forca-en-dones-majors-de-40-salut-energia-i-longevitat\/\">Acceleraci\u00f3 del metabolisme: mantenir el pes a ratlla durant la premenopausa i la menopausa<\/a><\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6514569 elementor-widget elementor-widget-text-editor\" data-id=\"6514569\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">El metabolisme basal \u2014les calories que el cos crema en rep\u00f2s\u2014 disminueix amb l&#8217;edat, en part perqu\u00e8 es redueix la massa muscular. M\u00e9s m\u00fascul significa un metabolisme m\u00e9s actiu, fins i tot quan no est\u00e0s fent res.<\/span><\/p><p><span style=\"font-weight: 400;\">Aquesta \u00e9s una de les raons per les quals l&#8217;<\/span><b>entrenament amb peses durant la menopausa<\/b><span style=\"font-weight: 400;\"> resulta especialment interessant: a difer\u00e8ncia del cardio, el treball de for\u00e7a genera un efecte de despesa cal\u00f2rica que es perllonga hores despr\u00e9s de l&#8217;entrenament. No \u00e9s m\u00e0gia, \u00e9s fisiologia b\u00e0sica: el m\u00fascul consumeix energia per al seu manteniment i recuperaci\u00f3.<\/span><\/p><p><span style=\"font-weight: 400;\">A m\u00e9s, mantenir la massa muscular ajuda a regular millor els nivells d&#8217;insulina i a millorar la sensibilitat a la glucosa, la qual cosa t\u00e9 un impacte directe en el control del pes i en la composici\u00f3 corporal.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-d2facf5 e-con-full e-flex e-con e-child\" data-id=\"d2facf5\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-68ee9d3 elementor-widget elementor-widget-heading\" data-id=\"68ee9d3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\"><a href=\"https:\/\/trevollleida.com\/es\/blog\/entrenament-de-forca-en-dones-majors-de-40-salut-energia-i-longevitat\/\">Salut cardiovascular i control de la glucosa<\/a><\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b80ed80 elementor-widget elementor-widget-text-editor\" data-id=\"b80ed80\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">L&#8217;entrenament de for\u00e7a no \u00e9s nom\u00e9s cosa de m\u00fasculs i ossos. L&#8217;evid\u00e8ncia acumulada en els \u00faltims anys mostra que el treball amb c\u00e0rregues t\u00e9 beneficis cardiovasculars rellevants: millora la pressi\u00f3 arterial, redueix els nivells d&#8217;inflamaci\u00f3 sist\u00e8mica i contribueix a un millor perfil lip\u00eddic.<\/span><\/p><p><span style=\"font-weight: 400;\">A aix\u00f2 se suma el seu efecte sobre el control de la glucosa: els m\u00fasculs s\u00f3n el teixit que m\u00e9s glucosa consumeix del cos. Quan estan ben entrenats, absorbeixen la glucosa de forma m\u00e9s eficient, la qual cosa redueix el risc de desenvolupar resist\u00e8ncia a la insulina o diabetis tipus 2, ambdues m\u00e9s prevalents a partir d&#8217;aquesta etapa de la vida.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-71c5df8 e-con-full e-flex e-con e-child\" data-id=\"71c5df8\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-ab14985 titulo elementor-widget elementor-widget-heading\" data-id=\"ab14985\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\"><a href=\"https:\/\/trevollleida.com\/es\/blog\/entrenament-de-forca-en-dones-majors-de-40-salut-energia-i-longevitat\/\">Com comen\u00e7ar a entrenar for\u00e7a sense por<\/a><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-bc76d05 elementor-widget elementor-widget-text-editor\" data-id=\"bc76d05\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">La principal barrera que trobem en dones que s&#8217;apropen per primera vegada a l&#8217;entrenament de for\u00e7a \u00e9s la por: a fer-se mal, a fer-ho malament o a \u00abposar-se massa musculada\u00bb. Les tres s\u00f3n comprensibles, per\u00f2 les tres estan basades en informaci\u00f3 incompleta.<\/span><\/p><p><span style=\"font-weight: 400;\">El primer \u00e9s assumir que <\/span><b>ning\u00fa neix sabent moure&#8217;s b\u00e9 amb c\u00e0rregues<\/b><span style=\"font-weight: 400;\">. Aprendre la t\u00e8cnica dels moviments b\u00e0sics porta temps, i aix\u00f2 est\u00e0 perfectament b\u00e9. El m\u00e9s important \u00e9s comen\u00e7ar amb c\u00e0rregues que permetin executar b\u00e9, sense pressa per pujar el pes.<\/span><\/p><p><span style=\"font-weight: 400;\">Alguns principis que ajuden a l&#8217;inici:<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Prioritza els moviments globals<\/b><span style=\"font-weight: 400;\">: esquats, frontisses de maluc, empentes i traccions s\u00f3n els que m\u00e9s m\u00fasculs activen i els que m\u00e9s benefici aporten.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>La progressi\u00f3 \u00e9s la clau<\/b><span style=\"font-weight: 400;\">: el cos millora quan l&#8217;est\u00edmul augmenta gradualment. No fa falta anar al l\u00edmit cada dia.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>El descans forma part de l&#8217;entrenament<\/b><span style=\"font-weight: 400;\">: el m\u00fascul s&#8217;adapta durant la recuperaci\u00f3, no durant l&#8217;esfor\u00e7.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Busca orientaci\u00f3 professional<\/b><span style=\"font-weight: 400;\">: una valoraci\u00f3 inicial amb un <\/span><b>entrenador personal a Lleida<\/b><span style=\"font-weight: 400;\"> pot estalviar-te mesos de prova i error i reduir significativament el risc de lesions.<\/span><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f1deaa1 titulo elementor-widget elementor-widget-heading\" data-id=\"f1deaa1\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\"><a href=\"https:\/\/trevollleida.com\/es\/blog\/entrenament-de-forca-en-dones-majors-de-40-salut-energia-i-longevitat\/\">Mites comuns que hem d'oblidar<\/a><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-db2b072 e-con-full e-flex e-con e-child\" data-id=\"db2b072\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-cf26733 e-con-full e-flex e-con e-child\" data-id=\"cf26733\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-583a1c3 elementor-widget elementor-widget-text-editor\" data-id=\"583a1c3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><b>\u00abAixecar peses et posa molt musculada\u00bb<\/b><span style=\"font-weight: 400;\"> Les dones tenen nivells de testosterona molt m\u00e9s baixos que els homes, la qual cosa dificulta enormement el desenvolupament d&#8217;una musculatura voluminosa. L&#8217;entrenament de for\u00e7a et far\u00e0 sentir-te m\u00e9s ferma, m\u00e9s forta i amb millor postura, no et transformar\u00e0 en culturista.<\/span><\/p><p>\u00a0<\/p><p><b>\u00abA partir dels 50 \u00e9s massa tard\u00bb<\/b><span style=\"font-weight: 400;\"> No ho \u00e9s. Els estudis mostren que el m\u00fascul pot desenvolupar-se i mantenir-se a qualsevol edat, sempre que l&#8217;entrenament estigui ben planificat. Les millores en for\u00e7a, equilibri i densitat \u00f2ssia es produeixen fins i tot en persones majors de 70 anys.<\/span><\/p><p>\u00a0<\/p><p><b>\u00abEl cardio \u00e9s millor per perdre pes\u00bb<\/b><span style=\"font-weight: 400;\"> El cardio \u00e9s \u00fatil per a la salut cardiovascular i la despesa cal\u00f2rica immediata. Per\u00f2 si l&#8217;objectiu \u00e9s mantenir el metabolisme actiu i millorar la composici\u00f3 corporal a llarg termini, el treball de for\u00e7a \u00e9s insubstitu\u00efble. Idealment, tots dos es complementen.<\/span><\/p><p>\u00a0<\/p><p><b>\u00abSi tinc dolors o mol\u00e8sties, millor no faig res\u00bb<\/b><span style=\"font-weight: 400;\"> El moviment \u00e9s, en la majoria dels casos, part de la soluci\u00f3, no del problema. La falta d&#8217;activitat tendeix a agreujar les mol\u00e8sties articulars i musculars. El que cal fer \u00e9s adaptar l&#8217;entrenament, no eliminar-lo.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-5b55487 e-con-full e-flex e-con e-child\" data-id=\"5b55487\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-2a787af titulo elementor-widget elementor-widget-heading\" data-id=\"2a787af\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\"><a href=\"https:\/\/trevollleida.com\/es\/blog\/entrenament-de-forca-en-dones-majors-de-40-salut-energia-i-longevitat\/\">El paper de la nutrici\u00f3 en aquesta etapa<\/a><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ab50700 elementor-widget elementor-widget-text-editor\" data-id=\"ab50700\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">L&#8217;entrenament de for\u00e7a i la nutrici\u00f3 s\u00f3n inseparables. Sense una alimentaci\u00f3 que acompanyi el proc\u00e9s, els resultats seran parcials i la recuperaci\u00f3 ser\u00e0 m\u00e9s lenta.<\/span><\/p><p><span style=\"font-weight: 400;\">En aquesta etapa, hi ha alguns aspectes que mereixen atenci\u00f3 especial:<\/span><\/p><p><b>Prote\u00efnes<\/b><span style=\"font-weight: 400;\">: s\u00f3n el material de construcci\u00f3 del m\u00fascul. Les necessitats proteiques augmenten amb l&#8217;edat i amb el nivell d&#8217;activitat f\u00edsica. Assegurar-se una ingesta adequada \u2014distribu\u00efda al llarg del dia, no concentrada en un sol \u00e0pat\u2014 \u00e9s fonamental per mantenir i desenvolupar massa muscular.<\/span><\/p><p><b>Calci i vitamina D<\/b><span style=\"font-weight: 400;\">: essencials per a la salut \u00f2ssia. La vitamina D, a m\u00e9s, interv\u00e9 en la funci\u00f3 muscular i en el sistema immune. En molts casos, els nivells s\u00f3n insuficients i pot ser necess\u00e0ria una suplementaci\u00f3, sempre valorada amb un professional sanitari.<\/span><\/p><p><b>Hidrataci\u00f3<\/b><span style=\"font-weight: 400;\">: sovint infravalorada, l&#8217;aigua \u00e9s essencial per a la recuperaci\u00f3 muscular, la lubricaci\u00f3 articular i el rendiment general.<\/span><\/p><p><span style=\"font-weight: 400;\">No hi ha un patr\u00f3 diet\u00e8tic \u00fanic v\u00e0lid per a totes les dones, per\u00f2 s\u00ed que hi ha principis comuns: varietat, aliments de qualitat, suficient prote\u00efna i ajust de la ingesta segons el nivell d&#8217;activitat.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-791b6ba titulo elementor-widget elementor-widget-heading\" data-id=\"791b6ba\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\"><a href=\"https:\/\/trevollleida.com\/es\/blog\/entrenament-de-forca-en-dones-majors-de-40-salut-energia-i-longevitat\/\">Programa especialitzat per a dones a Tr\u00e8vol Lleida<\/a><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-79a8acb elementor-widget elementor-widget-text-editor\" data-id=\"79a8acb\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">A Tr\u00e8vol Lleida treballem amb dones en totes les etapes de la vida, i sabem que les necessitats d&#8217;una dona de 42 anys que acaba de comen\u00e7ar a notar els primers s\u00edmptomes de la perimenopausa s\u00f3n molt diferents a les d&#8217;alg\u00fa que porta anys entrenant i vol ajustar el seu enfocament.<\/span><\/p><p><span style=\"font-weight: 400;\">Per aix\u00f2 oferim una valoraci\u00f3 inicial personalitzada que t\u00e9 en compte el teu historial d&#8217;activitat, el teu estat de salut, els teus objectius i les teves circumst\u00e0ncies reals. A partir d&#8217;aqu\u00ed, dissenyem un programa d&#8217;entrenament de for\u00e7a adaptat, progressiu i sostenible en el temps.<\/span><\/p><p><span style=\"font-weight: 400;\">Els nostres professionals tenen experi\u00e8ncia treballant amb <\/span><b>dones a partir dels 40 a Lleida<\/b><span style=\"font-weight: 400;\"> que busquen millorar la seva salut, guanyar confian\u00e7a al gimn\u00e0s i entendre millor com funciona el seu cos. No es tracta de seguir una plantilla gen\u00e8rica: es tracta de trobar el cam\u00ed que funciona per a tu.&#8212;&#8211;El cos canvia, i aix\u00f2 \u00e9s completament normal. El que marca la difer\u00e8ncia \u00e9s com respons a aquest canvi: amb informaci\u00f3, amb const\u00e0ncia i amb l&#8217;ajuda de professionals que saben acompanyar-te en el proc\u00e9s.<\/span><\/p><p><span style=\"font-weight: 400;\">Si portes temps pensant a comen\u00e7ar a entrenar for\u00e7a o a revisar com ho est\u00e0s fent, aquest pot ser un bon moment per fer el primer pas. <\/span><b>Demana la teva valoraci\u00f3 inicial a Tr\u00e8vol Lleida<\/b><span style=\"font-weight: 400;\"> i comen\u00e7a a entrenar amb criteri, al teu ritme i amb un pla pensat per a tu.<\/span><\/p><p>\u00a0<\/p><p>\u00a0<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e66b332 elementor-widget elementor-widget-video\" data-id=\"e66b332\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/youtu.be\\\/Tcs21yfVRzk&quot;,&quot;video_type&quot;:&quot;youtube&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-wrapper elementor-open-inline\">\n\t\t\t<div class=\"elementor-video\"><\/div>\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-f9b88f5 e-grid featured-box e-con-boxed e-con e-parent\" data-id=\"f9b88f5\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-2da43b2 e-con-full e-flex e-con e-child\" data-id=\"2da43b2\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-860dd08 elementor-widget elementor-widget-heading\" data-id=\"860dd08\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Vine a entrenar al nostre gimn\u00e1s a Lleida!<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-25a56f2 elementor-align-center elementor-widget elementor-widget-button\" data-id=\"25a56f2\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm elementor-animation-pulse\" href=\"https:\/\/trevollleida.com\/activitats-dirigides\/\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">M'apunto!<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-c1ca446 e-con-full e-flex e-con e-child\" data-id=\"c1ca446\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-259ff6f elementor-widget elementor-widget-image\" data-id=\"259ff6f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"400\" height=\"400\" src=\"https:\/\/trevollleida.com\/wp-content\/uploads\/2025\/12\/beneficis-de-la-cinta-de-correr.webp\" class=\"attachment-full size-full wp-image-7184\" alt=\"beneficis de la cinta de correr\" srcset=\"https:\/\/trevollleida.com\/wp-content\/uploads\/2025\/12\/beneficis-de-la-cinta-de-correr.webp 400w, https:\/\/trevollleida.com\/wp-content\/uploads\/2025\/12\/beneficis-de-la-cinta-de-correr-300x300.webp 300w, https:\/\/trevollleida.com\/wp-content\/uploads\/2025\/12\/beneficis-de-la-cinta-de-correr-150x150.webp 150w, https:\/\/trevollleida.com\/wp-content\/uploads\/2025\/12\/beneficis-de-la-cinta-de-correr-12x12.webp 12w, https:\/\/trevollleida.com\/wp-content\/uploads\/2025\/12\/beneficis-de-la-cinta-de-correr-70x70.webp 70w\" sizes=\"(max-width: 400px) 100vw, 400px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-22340ac e-flex e-con-boxed e-con e-parent\" data-id=\"22340ac\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-b7b69c1 titulo elementor-widget elementor-widget-heading\" data-id=\"b7b69c1\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Entrades relacionades amb l'article<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-64f1c3e elementor-widget elementor-widget-elementskit-blog-posts\" data-id=\"64f1c3e\" data-element_type=\"widget\" data-e-type=\"widget\" id=\"els-meus-posts\" data-widget_type=\"elementskit-blog-posts.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"ekit-wid-con\" >        <div id=\"post-items--64f1c3e\" class=\"row post-items\">\n                    <div class=\"col-lg-4 col-md-6\">\n\n                                    <div class=\"elementskit-post-image-card\">\n                        <div class=\"elementskit-entry-header\">\n              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.elementskit-entry-header END -->\n\n\t\t\t\t\t\t<div class=\"elementskit-post-body \">\n\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<h2 class=\"entry-title\">\n\t\t\t\t\t<a href=\"https:\/\/trevollleida.com\/es\/blog\/natacio-nadons-lleida\/\">\n\t\t\t\t\t\tNataci\u00f3 per a nadons: Tot el que has de&hellip;\t\t\t\t\t<\/a>\n\t\t\t\t<\/h2>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<p>La nataci\u00f3n para beb\u00e9s es una de esas actividades que despiertan muchas dudas en las familias: \u00bfes demasiado pronto?, \u00bfrealmente aporta beneficios?, \u00bfqu\u00e9 pasa si&hellip;<\/p>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t                                                            <div class=\"btn-wraper\">\n                                    \n                                                                            <a class=\"elementskit-btn whitespace--normal\" id=\"\" href=\"https:\/\/trevollleida.com\/es\/blog\/natacio-nadons-lleida\/\">\n                                        \t                                            \u00a1Leer m\u00e1s!                                        <\/a>\n                                                                    <\/div>\n                                                    <\/div><!-- .elementskit-post-body END -->\n                    <\/div>\n                \n            <\/div>\n                    <div class=\"col-lg-4 col-md-6\">\n\n                                    <div class=\"elementskit-post-image-card\">\n                        <div class=\"elementskit-entry-header\">\n                                                            <a href=\"https:\/\/trevollleida.com\/es\/blog\/entrenament-de-forca-en-dones-majors-de-40-salut-energia-i-longevitat\/\" class=\"elementskit-entry-thumb\">\n                                    <img decoding=\"async\" src=\"https:\/\/trevollleida.com\/wp-content\/uploads\/2026\/06\/FORCA-DONES-40-400X400.png\" alt=\"Entrenament de for\u00e7a en dones majors de 40: Salut, energia i longevitat\">\n                                <\/a><!-- .elementskit-entry-thumb END -->\n                                                                                                    <div class=\"elementskit-meta-lists\">\n                                        <div class=\"elementskit-single-meta\"><span class=\"elementskit-meta-wraper\"><strong>01<\/strong>Jul<\/span><\/div>\n                                    <\/div>\n                                                                                            \n                            \n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div><!-- .elementskit-entry-header END -->\n\n\t\t\t\t\t\t<div class=\"elementskit-post-body \">\n\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<h2 class=\"entry-title\">\n\t\t\t\t\t<a href=\"https:\/\/trevollleida.com\/es\/blog\/entrenament-de-forca-en-dones-majors-de-40-salut-energia-i-longevitat\/\">\n\t\t\t\t\t\tEntrenament de for\u00e7a en dones majors de 40: Salut,&hellip;\t\t\t\t\t<\/a>\n\t\t\t\t<\/h2>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<p>A partir dels 40 anys, el cos de la dona comen\u00e7a a experimentar canvis que, si no s&#039;aborden amb informaci\u00f3 i estrat\u00e8gia, poden condicionar la&hellip;<\/p>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t                                                            <div class=\"btn-wraper\">\n                                    \n                                                                            <a class=\"elementskit-btn whitespace--normal\" id=\"\" href=\"https:\/\/trevollleida.com\/es\/blog\/entrenament-de-forca-en-dones-majors-de-40-salut-energia-i-longevitat\/\">\n                                        \t                                            \u00a1Leer m\u00e1s!                                        <\/a>\n                                                                    <\/div>\n                                                    <\/div><!-- .elementskit-post-body END -->\n                    <\/div>\n                \n            <\/div>\n                    <div class=\"col-lg-4 col-md-6\">\n\n                                    <div class=\"elementskit-post-image-card\">\n                        <div class=\"elementskit-entry-header\">\n                                                            <a href=\"https:\/\/trevollleida.com\/es\/blog\/natacio-per-embarassades\/\" class=\"elementskit-entry-thumb\">\n                                    <img decoding=\"async\" src=\"https:\/\/trevollleida.com\/wp-content\/uploads\/2026\/06\/Natacio-per-embarassades-400x400-1.png\" alt=\"Nataci\u00f3 per a Embarassades a Lleida: Beneficis, Exercicis i Recomanacions per Trimestre\">\n                                <\/a><!-- .elementskit-entry-thumb END -->\n                                                                                                    <div class=\"elementskit-meta-lists\">\n                                        <div class=\"elementskit-single-meta\"><span class=\"elementskit-meta-wraper\"><strong>15<\/strong>Jun<\/span><\/div>\n                                    <\/div>\n                                                                                            \n                            \n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div><!-- .elementskit-entry-header END -->\n\n\t\t\t\t\t\t<div class=\"elementskit-post-body \">\n\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<h2 class=\"entry-title\">\n\t\t\t\t\t<a href=\"https:\/\/trevollleida.com\/es\/blog\/natacio-per-embarassades\/\">\n\t\t\t\t\t\tNataci\u00f3 per a Embarassades a Lleida: Beneficis, Exercicis i&hellip;\t\t\t\t\t<\/a>\n\t\t\t\t<\/h2>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<p>Mantenir-se activa durant l&#039;embar\u00e0s \u00e9s una de les millors decisions que pots prendre per a la teva salut i la del teu nad\u00f3, sempre que&hellip;<\/p>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t                                                            <div class=\"btn-wraper\">\n                                    \n                                                                            <a class=\"elementskit-btn whitespace--normal\" id=\"\" href=\"https:\/\/trevollleida.com\/es\/blog\/natacio-per-embarassades\/\">\n                                        \t                                            \u00a1Leer m\u00e1s!                                        <\/a>\n                                                                    <\/div>\n                                                    <\/div><!-- .elementskit-post-body END -->\n                    <\/div>\n                \n            <\/div>\n                <\/div>\n       <\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>A partir dels 40 anys, el cos de la dona comen\u00e7a a experimentar canvis que, si no s&#8217;aborden amb informaci\u00f3 i estrat\u00e8gia, poden condicionar la qualitat de vida en les d\u00e8cades seg\u00fcents. La bona not\u00edcia \u00e9s que l&#8217;entrenament de for\u00e7a per a dones majors de 40 no nom\u00e9s \u00e9s perfectament segur: \u00e9s, probablement, l&#8217;eina m\u00e9s \u00fatil que existeix per mantenir-se activa, forta i saludable a llarg termini.<\/p>","protected":false},"author":10,"featured_media":8297,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[10,7,9],"tags":[],"class_list":["post-8270","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-entrenament","category-dona","category-salut"],"_links":{"self":[{"href":"https:\/\/trevollleida.com\/es\/wp-json\/wp\/v2\/posts\/8270","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/trevollleida.com\/es\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/trevollleida.com\/es\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/trevollleida.com\/es\/wp-json\/wp\/v2\/users\/10"}],"replies":[{"embeddable":true,"href":"https:\/\/trevollleida.com\/es\/wp-json\/wp\/v2\/comments?post=8270"}],"version-history":[{"count":21,"href":"https:\/\/trevollleida.com\/es\/wp-json\/wp\/v2\/posts\/8270\/revisions"}],"predecessor-version":[{"id":8388,"href":"https:\/\/trevollleida.com\/es\/wp-json\/wp\/v2\/posts\/8270\/revisions\/8388"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/trevollleida.com\/es\/wp-json\/wp\/v2\/media\/8297"}],"wp:attachment":[{"href":"https:\/\/trevollleida.com\/es\/wp-json\/wp\/v2\/media?parent=8270"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/trevollleida.com\/es\/wp-json\/wp\/v2\/categories?post=8270"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/trevollleida.com\/es\/wp-json\/wp\/v2\/tags?post=8270"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}