The Power of Strength Training for 50+

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.

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​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.

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> More posts to help you with EXERCISES
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> 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

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