Strength training, often associated with bodybuilders or athletes, is far more than just a way to build muscle. It's an essential for overall health and well-being that can benefit everyone, regardless of age or level of fitness.
Adding strength training into your weekly routine can significantly enhance your quality of life, especially as you age.
Improved Muscle Strength and Endurance
Strength training involving specific muscle groups can not only help in performing daily activities but also improves your overall physical performance, whether you’re lifting groceries or taking part in sports.
Increased Metabolic Rate
One of the lesser known benefits of strength training is its impact on metabolism. Muscle tissue is metabolically active, meaning it burns more calories at rest compared to fat tissue. By building muscle, you increase your resting metabolic rate, which can help with weight loss.
Bone Density and Joint Health
Weight bearing exercises, such as strength training, is crucial for maintaining and even improving bone density. This is especially important as you age, as it helps prevent weak and brittle bones. Additionally, strength training strengthens the muscles around your joints, providing better support and reducing the risk of injury.
Improves Mental Health
Strength training has been shown to have positive effects on mental health. Regular strength exercises can reduce symptoms of anxiety and depression, improve your mood and boost self esteem leading to a more positive mindset
Better Balance and Coordination
As we age, balance and coordination tend to decline, increasing the risk of falls and injuries. Strength training, particularly exercises that target the core and lower body, can enhance balance and stability, helping you maintain your independence as you grow older.
Improved Cardiovascular Health
While often overlooked, strength training also benefits heart health. It helps reduce blood pressure, improves cholesterol levels, and enhances overall cardiovascular function. When combined with aerobic exercise, strength training contributes to a strong fitness routine that supports heart health.
Muscle Loss with Age: Why does it Happens and how do you combat It
As we age, our bodies undergo several changes, one of the most significant being the gradual loss of muscle mass and strength, a process known as sarcopenia. This begins as early as the third decade of life, with muscle mass declining at a rate of about 3-5% per decade after the age of 30. By the time you reach 70, you may have lost up to 30% of your muscle mass. This loss is not just a matter of how you look or physical strength, it can have detrimental effects on your mobility, balance, and overall quality of life.
How can you do this?
Regular Strength Training
Engaging in strength training exercises at least two to three times per week can help maintain and build muscle mass. Exercises such as squats, lunges, deadlifts, push-ups, and resistance band exercises target major muscle groups and promote muscle growth.
Protein Intake
Eating enough protein is crucial for muscle repair and growth. Older adults should aim for a protein rich diet, including sources like lean meats, fish, dairy, legumes, and plant-based proteins.
Progressive Overload
To continue building muscle, it’s important to gradually increase the weight or resistance used in your exercises. This concept, known as progressive overload, ensures that your muscles are constantly challenged and continue to grow.
Mix it up
Mixing up your strength training routine with different exercises, equipment, and techniques can help target all muscle groups and prevent plateaus.
Strength training is not just for the young or athletic, it’s a powerful tool that can help you stay strong, independent, and improve your quality of life.
David’s summing up
Adding strength training into your weekly routine can significantly enhance your quality of life, especially as you age.
www.davidfairlambfitness.co.uk