@BODYAGEBUSTER Fitness After 50, Living Longer Better
  • Home
  • Test Yourself
  • Speaking
  • About
  • Blog
  • Fitness After 50 Free eBook

 Blog

SEARCH My Blog (Opens in new tab)

The Power of Strength Training for 50+

8/7/2020

Comments

 
Picture
Photo by Victor Freitas on Unsplash

Four fantastic benefits - especially for women

​At the gym I see lots of middle-aged people spending lots of time in the aerobics room, and few of them building strength in the weights area. Those that are in the weights area are more often than not sitting on machines taking a rest.

It's not hard to conclude that most people past 45 don't place a high value on all-round body strength. Yet, all round body strength is one of the most fundamental physical assets that will help them improve their quality of life - and their longevity.
And my observation over 22 years at the gym is that, in particular, most midlife women limit their understanding of "exercise" to cardio like biking or running. The idea that they could actually become strong perhaps seems absurd to the point that it never strikes them as a real possibility.

But more than men, women 50+ need strength training to regain essential components of their degenerating musculoskeletal system.

Lifestyle fitness requires keeping muscles strong

​"Lifestyle Fitness" - one of my bylines - means that you are able to tote heavy bags of groceries with ease, stow a suitcase in the overhead bin on a train or plane, or carry a grandchild on your shoulders, and keep running and kicking when playing football with them.

​If you have little-used muscles then they will be weak. This potentially leads to injuries, falls, and disability, especially in older people.
Martial Arts and Seniors and three other tips for living longer better if you are over 50
​The way to keep muscles strong is to use them, of course, and, in particular, to work them to their limit periodically, ideally once a week.

That means doing some sort of strength training with weights (dumbbells or barbells or kettlebells), or other resistance devices. Personally I prefer dynamic loads with kettlebells as these create functional strength.

Stronger muscles relieve joint pain

A balanced strength-training program is good not only for your muscles, but also for your bones, back, balance, ageing brain, and pain management. The latter point is often overlooked - neglecting strength development gives you little physical foundation for managing your chronic joint pain.

​As you rebuild your muscles the exercises also improve the condition of your connective tissue, such as tendons and cartilage. This helps the joints align properly, and reduces joint pain.
​Although you cannot reach the ultimate strength outcomes without heavy weights* e.g. deadlifts and cleans - you can still achieve enormous benefits by just doing bodyweight exercises. And of course you can do those yourself at home.

​Still, access to good equipment at a gym and a trainer, at least initially, is an advantage. After you have gained the knowledge you can start to progress your own strength-building program. 
​“Don’t ask for a light load, but rather ask for a strong back”- Unknown

A happier, healthier heart

​Going beyond the "Lifestyle Fitness" benefits, which are numerous, there are basic health and wellness benefits which accrue from strength training. These translate into a happier, healthier heart and mind.

​I've listed four benefits below. Just these alone should encourage everyone over 50 to replan their exercise routines to include strength training:
  • Better Blood Pressure - strength training significantly lowers blood pressure by helping you build lean muscle, it ultimately gives your cardiovascular system more places to put its blood, thereby reducing pressure on your arterial walls.
  • Lower Cholesterol and Triglyceride Levels - in a 2013 study published in the Journal of Applied Physiology researchers found that, regardless of weight, young men who regularly strength train have better functioning HDL cholesterol compared to those who never pick up weights.
  • Less Fat Around the Heart - recent research published in the Journal of the American College of Cardiology shows that excess visceral fat carries an increased risk of heart disease – no matter your weight. In one 2015 Obesity study of 10,500 men, those who strength trained for 20 minutes per day gained less age-related visceral fat over a period of 12 years compared to those who spent the same amount of time engaged in cardiovascular activity. “By increasing lean body mass, or muscle, strength training speeds up the body’s metabolic rate,” researchers explained. “That has a secondary effect of decreasing fatty tissue in the midsection and around the heart.” In the fight against visceral fat, strength training is key.
  • Sounder Sleep - research links restless nights to reduced insulin sensitivity and fat metabolism as well as increases in visceral fat, all risk factors for cardiovascular disease. Research published in the Journal of Strength and Conditioning Research shows that performing resistance exercise, especially in the evening, can significantly improve your sleep. In the study, people who performed any resistance exercise slept better than those who skipped the weights. A very recent (July 2020) study found that for every 5% reduction in deep (REM) sleep, mortality rates increase 13% to 17% among older and middle-aged adults. 

Action - add strength-building

​Examine your options for building strength and adding then add some into your exercise routines.

Start small, and go slowly, and use the correct form and posture at all times. You'll gain a lot more than just muscle - you'll live longer better.

​Good luck.
Holy Mackerel! Researchers confirm walnuts help your muscles stay stronger helping live longer
> More posts to help you with EXERCISES
> More posts to help you with DIABETES
> If you are a @MEDIUM reader my publication Body Age Buster has hundreds of categorised posts which I have written especially for men and women over 50
Supercharge Your Brain To Beat Stress and Five More Proven Brain Benefits Of Exercise
Follow me on Quora for more health and fitness tips.
If you valued this article >> Follow me
​
​Leave a comment >> Share it >> Stay healthy
If you have any questions email me and I will get back to you.

Latest: get your free customised fitness plan designed uniquely for you.
Let me match you to your personal choice of exercises,
equipment (or none), frequency, duration and your goals.
 ☞ CLICK HERE



Get More Like This To Help You ⭑Live ⭑Longer ⭑Better
Sign Up For My Free Weekly ⭑Newsletter



Not yet convinced? More details - click here
Read previous newsletters - click here



No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or another qualified clinician. Disclaimer.

Comments

    Choices

    Since I was diagnosed at 50 with Type 2 diabetes I've been learning how to do bone-building fitness training which lowers my age. You can too. It's your choice. Walter


    Instant Newsletter Subscription
    CLICK HERE


    Categories

    All
    Aging
    Back
    Balance
    Bodyweight Exercises
    Bones
    Brain
    Cancer
    Cardio
    Cardiovascular
    Covid19
    Dental Health
    Diabetes
    Diet
    Energy Systems
    Exercise Plan
    Fitness After 50
    Food Plan
    Functional Training
    Healthy Gut
    HIIT
    Inflammation
    Insulin
    Isometric
    Joints
    Keto
    Kettlebells
    Life
    Men
    Mental Health
    Newsletter
    New Year Resolutions
    Nutrition
    Pain
    Plant Based
    Quotes
    Running
    Sleep
    Stamina
    Strength Training
    Stretching
    Sugar
    Walking
    Women

    Archives

    May 2023
    February 2023
    November 2022
    October 2022
    July 2022
    February 2022
    February 2021
    January 2021
    December 2020
    November 2020
    October 2020
    September 2020
    August 2020
    July 2020
    June 2020
    May 2020
    April 2020
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    May 2019
    April 2019
    January 2019
    December 2018
    November 2018

    RSS Feed

    Picture
    View my profile on LinkedIn
    Picture
    My 300 Health And Fitness Answers On Quora
    Picture
    ⭑Medium Top Writer on Food⭑

Home  

About Walter
Blog
Disclaimer
​Privacy

Services

Consulting
Mentoring
Facilitation
Keynote Speaking
Ambassador
Content

Contact

[email protected]
+61 403 345 632
Message Me
Fitness After 50 FREE EBOOK
© COPYRIGHT 2018. ALL RIGHTS RESERVED.
Photos from jar [o], Alan Light
  • Home
  • Test Yourself
  • Speaking
  • About
  • Blog
  • Fitness After 50 Free eBook