Strength training...phew!! The thought of it alone can wear us out. However, as we age, maintaining physical health becomes increasingly important. One of the most effective ways to preserve and even improve our health as we grow older is through strength training. Strength training, also known as weight training, involves exercises that improve muscle strength and endurance using resistance.
Here are our top 5 reasons why strength training can help us!
Maintaining and Building Muscle Mass As we age, we naturally lose muscle mass at a rate of about 3-5% per decade (a process called sarcopenia.) This decline in muscle tissue begins as early as our 30s and accelerates after the age of 60. Regular resistance exercises help to maintain and build muscle mass, which is essential for performing everyday activities and reducing the risk of falls and fractures. By stimulating muscle growth and strength, as older adults we can maintain our independence longer.
Improving Bone Density Osteoporosis, a condition characterized by weak and brittle bones, is a common concern for older adults, particularly postmenopausal women. Strength training can play a significant role in preventing and managing osteoporosis. Weight-bearing exercises, such as lifting weights, put stress on the bones, which stimulates bone-forming cells and increases bone density. This makes bones stronger and less prone to fractures.
Enhancing Metabolic Health Strength training has a profound impact on metabolic health. It helps regulate blood sugar levels, improve insulin sensitivity, and reduce the risk of type 2 diabetes. Muscle tissue is metabolically active, meaning it burns more calories at rest compared to fat tissue. By increasing muscle mass through strength training, we can boost our metabolism, aiding in weight management and reducing the risk of metabolic diseases.
Improving Joint Health and Reducing Pain Many older adults suffer from joint pain and arthritis, which can significantly impact mobility and quality of life. Strength training helps to strengthen the muscles surrounding the joints, providing better support and reducing stress on the joints. This can alleviate pain and improve joint function. Additionally, regular exercise helps maintain joint flexibility and range of motion, which is crucial for performing daily tasks without discomfort.
Enhancing Balance and Reducing Fall Risk Falls are a leading cause of injury among older adults. Strength training improves muscle strength, coordination, and balance, which are all critical factors in preventing falls. Exercises that focus on the lower body, such as squats and leg presses, enhance stability and make everyday movements safer and more manageable. Improved balance and strength also contribute to better posture and overall physical stability.
Of course there are many more benefits such as mental health, cognitive function, and sleep management – the list goes on!
So, how to get started and what to think about…
If you’re new to strength training, then please do start slowly and gradually increase.
Start with bodyweight: Begin with exercises that use your own body weight for resistance, such as squats, lunges, and push-ups, before progressing to free weights.
Focus on Major Muscle Groups: Incorporate exercises that target the major muscle groups, including the legs, back, chest, and arms.
Include Balance and Flexibility Exercises: Combine strength training with exercises that improve balance and flexibility, such as yoga or tai chi, to enhance overall physical function.
Stay Consistent: Consistency is key to seeing the benefits of strength training. Make it a regular part of your routine and stay committed to your fitness goals.
Strength training offers a multitude of benefits for us as we get older (or at any age tbh). By incorporating resistance exercises into our fitness routine, we can enjoy a healthier, more active lifestyle and maintain independence - win/win 😊.
If you need support on starting out or looking to enhance your existing fitness regime, we're here for you – drop us a message to see how we can help! gerry@thepivotalspace.com / jo@thepivotalspace.com
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