Ageless Strength-Why you need to strength train
Whether you’ve been active your whole life or you are just starting out, strength training should be part of your routine, especially as you age. I don’t know about you, but I want to live as long as I can, as long as I can. What I mean by that is that I would love to live to be 100 or more, but standing and walking on my own. I do not want a motorized scooter, a walker, or any other mobility aides. I want to use my own power for as long as I can. And in order to do that, I have to lift weights and stay active.
I’m not perfect at it, that’s for sure! I haven’t touched a weight in about a month. However, I’m still walking and trying to move every day and hopefully I will get my motivation back soon and can get back into it. If that happens to you from time to time, it’s okay. It happens to everyone! And, if you’re here, you’re likely over 50, and sometimes we just get tired! Let your body get the rest it deserves and you’ll be back to your active self in no time!
There are several reasons, aside from feeling more energized, that you need to strength train as you age:
Combatting Sarcopenia or age-related muscle loss-Sarcopenia is the gradual loss of muscle mass, strength and function, primarily affecting older adults. It is characterized by a decline in muscle quality and quantity, which can lead to increased frailty and risk of falls. This condition can be avoided easily by staying active and strength training.
Metabolic Benefits- Increased muscle mass boosts resting metabolism, helping with weight management and energy levels. Other benefits include: increased muscle mass, improved insulin sensitivity, enhanced caloric burn, improved hormone levels and improved heart health. With just those benefits alone, you need to go grab some weights!
Bone Health-Resistance training helps with preventing osteoporosis and improving bone density. It can also make new bone, which is amazing! Stronger bones mean reducing your fall risk as well as improving balance and coordination.
Functional Fitness-Makes every day tasks easier by improving strength, stability and coordination. This makes everything easier because you can move more easily and without pain and discomfort. Think carrying groceries, playing with your grandchildren and climbing stairs.
Ready to feel stronger and more energized? Start with our beginner-friendly workout routine!
There are many myths around strength training for women, the most popular one being that you will get bulky. Thankfully, we are women, and without some steroids, we don’t bulk up! You will look strong, lean and fit with those muscles showing! Get out those shorts and tank tops and boost your confidence!
Before getting started, be sure to speak with your doctor or other healthcare professional for any tips that they may have for you specifically. Maybe get a session or two with a personal trainer to make sure your form is proper, that can cause more injuries than too much weight. You want to be sure your form is good so you’re working the correct muscle and you don’t injure yourself.
Be sure to check your fuel before lifting weights-Increase your protein intake to help give you energy and to assist in muscle recovery after your sessions. Most experts recommend getting at least 0.8 grams of protein per kilo of body weight, but you could go as much as 1.6 grams per kilo and still be good. Just make sure it’s foods you enjoy so you can stick with it!
