Why you MUST strength train to age well!
As we age, it becomes increasingly more important to incorporate resistance training into our exercise routine. Resistance training, strength training or weightlifting, is any type of exercise that uses resistance or weight during movements or exercises that help build muscle, joint, and bone strength.
One of the most significant benefits of resistance training for older adults is the ability to maintain or even increase muscle mass and strength. As we age, we naturally lose muscle mass, which can lead to a decline in overall health, mobility, and lead to fragility. Muscle mass can also help reduce weight gain as we age due to the fact that muscle tissue burns energy constantly, the more muscle mass you have the more calories you burn just existing! Resistance training helps to counteract this muscle loss and can even help build new muscle if done correctly.
In addition to building muscle mass and strength, resistance training also has a great impacts on bone health and strength. The stresses or loading placed on bones during weightlifting help to gradually increase bone density, reducing the risk of osteoporosis and fractures as we age.
Resistance training improves overall cardiovascular health, helps to control blood sugar levels, and even reduces the risk of falls. Regular strength training can help to increase energy levels, improve mood, and enhance self-esteem.
Strength training can be started and done at any age or fitness level, the sooner you start the sooner you can begin reaping the benefits and carry them through the rest of your life! It doesn’t have to be complicated either, it can be as simple as using your own body weight or resistance bands at home, or as advanced as using free weights or weight machines at a commercial gym. It is always recommended to consult a fitness professional or experienced musculoskeletal provider before starting a drastically new resistance training program so as to reduce your risk of injury or burnout.
Resistance training is an essential component of a well-rounded exercise program for everyone, especially older adults. It can help to improve muscle, joint, and bone health, cardiovascular health, and overall quality of life. Incorporating resistance training into your exercise routine as you age will help you maintain or improve your health, mobility, and independence!