Look. I’m not gonna lie. Everyone needs to strength train. Regardless of age, sex, gender. From young children to retirees everyone benefits from strength training. The overall quality of life benefits cannot be overstated. From simply injury reduction to improved metabolic function. To simply looking and feeling more confident. Everyone benefits.
Strength training has a bad rap. When you think of a weights room I just know your brain instantly goes to a smelly gym full of smelly boys on high protein diets looking and sounding incredibly unfriendly. And whilst there are some cretins that lift weights, I’ve seen it be the most friendly and welcoming environment. Whether you’re benching the bar for the first time or twice your body weight you will be celebrated by the majority of gym rats.
So, now that I’ve got the hard sell of strength training out of the way, let’s talk benefits in more detail.
BUILDING AND MAINTAINING MUSCLE MASS
As we age, we experience a natural loss of muscle mass and strength, known as sarcopenia. This process can start as early as our 30s and can accelerate as we enter our 50s and 60s. This loss of muscle mass can lead to a host of health problems, such as decreased mobility, reduced independence, and an increased risk of falls and fractures.
Strength training, however, can help slow down or even reverse this process. By lifting weights or using resistance bands, we stimulate our muscles to grow and become stronger. This increased muscle mass not only improves our physical appearance but also helps us perform daily tasks with greater ease and reduces the risk of age-related health problems.
INCREASE BONE DENSITY
As we age, we also experience a natural loss of bone density, known as osteoporosis. This can lead to brittle bones and an increased risk of fractures.
When we lift weights or use resistance bands, we place stress on our bones. This stress signals our body to build new bone tissue and strengthens the existing bone. By incorporating strength training into our routine, we can reduce the risk of osteoporosis and maintain strong, healthy bones.
BOOST METABOLISM
Muscle is more metabolically active than fat, which means that the more muscle you have, the more calories you burn at rest. This is known as your basal metabolic rate (BMR).
Strength training can help increase your BMR by building and maintaining muscle mass. When you lift weights or use resistance bands, you create microtears in your muscle fibers. Your body then repairs these microtears, which requires energy (calories). This process of repairing and rebuilding muscle tissue can increase your BMR, which means that you burn more calories even when you're not exercising.
IMPROVE BALANCE AND REDUCE FALL RISK
As we age, our balance can become compromised, which can increase the risk of falls and injuries.
When we lift weights or use resistance bands, we engage our core muscles and improve our overall stability. This improved stability can translate to better balance in everyday life, reducing the risk of falls and injuries. Additionally, strength training can help improve our reaction time, which can also reduce the risk of falls.
ENHANCE MENTAL HEALTH
Strength training has been shown to have numerous benefits for our mental health. When we exercise, our bodies release endorphins, which are natural feel-good chemicals that can improve our mood and reduce symptoms of anxiety and depression.
Additionally, strength training can improve our self-esteem and body image. When we see improvements in our strength and physical appearance, we feel more confident and positive about ourselves. This improved self-esteem can translate to improved mental health and a more positive outlook on life.
So, how much strength training should you be doing? The American College of Sports Medicine recommends that adults do strength training exercises for all major muscle groups at least two days per week. This can be done in one or two sessions, and each session should include 8-10 exercises targeting the major muscle groups (legs, back, chest, shoulders, arms, and core). It's also important to gradually increase the amount of weight or resistance you use over time to continue challenging your muscles.
All this sounds great, but how can we, in this stupidly busy world, fit this into our schedule?
Make it a non-negotiable in your calendar: As we mentioned before we need to make these habits a priority. If our schedule is not going to change for us, we need to work with whatever time we have. Look ahead, plan a short 20 minute session. Put it in your calendar. Make it a priority.
Keep it short and sweet: You don't need to spend hours in the gym to get the benefits of strength training. Aim for anything from 20 minutes to 45 minute workouts that focus on compound exercises (exercises that work multiple muscle groups at once) to maximize your time.
Do it at home: You don't need a gym membership to do strength training. There are plenty of bodyweight exercises that you can do at home, such as push-ups, squats, and lunges. Bodyweight circuits can be made up of as few as 3 movement and done back to back.
Get a workout buddy: Working out with a friend can help keep you motivated and accountable. You can also try group fitness classes that incorporate strength training, such as CrossFit.
Strength training is a valuable addition to any fitness routine, especially for middle-aged adults. It has numerous benefits for both physical and mental health, and whilst it can seem challenging to incorporate into our schedules, a bit of planning and adaptation can make that easier to do.
Give a little resistance routine a go this week and let me know how you get on.
Or if you need help finding a home based routine, reach out.
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