THE BENEFITS OF RESISTENCE TRAINING FOR OVER 40'S
OVER 40 AND NOT LIFTING WEIGHTS?
Being 47 myself I tend to talk to a lot of people over 40 about exercise. A trend I see is how many over 40’s stop or don’t perform resistance training. The reasons being '‘I don’t want to build muscle as i’m too old now'‘, ‘‘I just do cardio as I just want to burn fat these days’’ amongst many other reasons.
Are these people right? Of course they’re not and lets see the reasons why these women and men are making a big mistake leaving resistance training out of their exercise routines.
AGE RELATED LOSS OF MUSCLE AND STRENGTH
As we start to plough through our forties we can lose approximately 1 to 2 % of muscle mass every year and this can speed up as we get older, this is called sarcopenia. It doesn’t have to be like that! Remember that saying if you don’t use it you lose it? Well if you are pretty inactive you will lose muscle mass.
What is the solution? Resistance training of course! An increase in your muscle mass will help build your metabolic rate too, resulting in a leaner body. Muscle is metabolically active so more calories are used throughout the day. Two to three resistance workouts a week will not only maintain muscle mass it will increase it. You can build an awesome body in your forties, fifties and beyond! It’s not too late even if you have never trained before.
BONE DENSITY DECREASES AS WE AGE INCREASING THE RISK OF OSTEOPOROSIS
As we age our bone density decreases and we have a higher risk of osteoporosis. This can result in fractures as we start to get into old age. We all hear of ageing family members having a fall and fracturing a hip etc. It’s more common in women but still affects a large percentage of men too. Guess what? Yep, resistance training can slow down bone loss and in some cases increase the strength of your bones! Two to three weight sessions a week and you’ll have bones as strong a s steel..well a lot stronger than before anyway. Take a look at my client Karen, in her 50’s she has been training with weights for a few years now and she is fit, healthy and strong!
IMPROVED BODY IMAGE
As we age we tend to suffer from the middle age spread. We are less active, we eat and drink more and we put on weight. We can start to feel bad about ourselves because we don’t look like how we used to when we were younger, our confidence goes so we eat some more and drink some more for comfort. It doesn’t have to be like that at all! What can help? Weight training again! You can do all the cardio you want it won’t change the shape of your body at all apart from becoming a smaller version of what you was before. That isn’t knocking cardio at all as it is important but weight training sessions will change the shape of your body by adding muscle in the right places. A great strength training plan with a great nutrition plan can dramatically improve your body and how you see yourself, improving mental health.
My client Dave Ridgewell part way through his transformation. He’s 56 years young.
INCREASED MOBILITY AND FUNCTIONALITY
As we age we do tend to ‘seize up’. Resistance training will increase the mobility in your joints making you much more functional in your day to day life.
So what are you waiting for all you over 40’s, get to the gym and start training! If you haven’t got the confidence to go to the gym on your own then please get in touch and enquire about personal training!
Peter