7. Why Strength Training is a Must as we Age

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Lifting for Longevity 

Why is it important to lift weights? Apart from building strong muscles, the benefits include burning body fat, strengthening joints and bones, reducing the risk of injury and improving heart health. To lift safely, it is very important to start slowly, take rest days and make sure that you are lifting with good posture (form).

Two or three 20 to 30 minute strength sessions every week can result in significant health benefits.

  • Increased Muscle mass: Our muscle mass decreases drastically as we age and strength training can help to reverse this natural tendency.

  • Strong Bones: Strength training increases bone density and helps prevent fractures

  • Joint Flexibility: Lifting weights keeps our joints supple and can help prevent the onset of arthritis

  • Weight Control: As we build more muscle, our bodies burn calories a lot easier enabling us to maintain or lose weight.

  • Improves Balance: Strengthening exercises increase flexibility and balance, preventing falls and reducing injuries as we age.

Different types of strength training.

There are several different types of strength training. If you are new to this type of training, a good place to start is exercising with resistance bands. 

One of the main benefits of bands over weights is that they provide more exercise variety. They also prevent you from using momentum, so you tend to engage the correct muscles to do the work. 

This will therefore challenge the progression of your muscle endurance further. You can also increase your repetitions faster with less risk of injury.

Full Body Workout with Resistance bands for Beginners


Using dumbbells can be a great way to workout at home. There are a variety of exercises you can do and the weights can be easily adjusted as you improve. Dumbbells are especially effective as you work the main muscles and additionally the stabilising muscles that take part in the workout. 

15 Minute Dumbbell Workout for Beginners


Kettlebells improve overall strength, core power, balance, flexibility and coordination whilst burning calories and sculpting healthy and lean muscles. You can also use just a single kettlebell for a full body workout.

15 Minute Kettlebell Workout for Beginners


Conclusion

Strength training changes everything. Lifting weights slow down and reverse the ageing process at a cellular and genetic level, increases energy, strengthens bones and keeps joints flexible. Strength training improves posture, improves brain function and maintains body weight. This can all be achieved by regular 20 - 30 minutes of strength training 2 to 3 times a week.


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