Although it’s happening less frequently, some women in Alexandria, VA, don’t understand the benefits of strength training for older women. The beliefs of society have changed dramatically, and there’s no longer a stigma attached to women lifting weights. Some women worry they’ll get bulky muscles and resemble the Incredible Hulk. That’s almost impossible with the majority of strength-building workouts. Others think strength training is dangerous for seniors. Both those beliefs are also misconceptions.
The body starts losing muscle mass mid-thirties.
Unless you take action and workout regularly, muscle mass starts decreasing at approximately 35. The loss of muscle is between 3 to 5% per decade. Leading an active lifestyle can slow muscle loss, but strength-building workouts ensure it won’t happen. Hormones diminish as people age, making it harder to build muscle. Muscles tug on the bones and cause the bones to uptake calcium. If you don’t have muscle mass, or do weight-bearing exercises, that doesn’t occur and can lead to osteoporosis. Women are protected from bone loss by estrogen but lose that protection during menopause. That’s when exercise is vital.
While you won’t bulk up like the Hulk, you will build muscle mass.
If you live a sedentary lifestyle, by the time you reach 80, about 40% of your muscle mass is gone. That loss of muscle mass does more than lead to osteoporosis. It can make a difference whether or not you live independently. Lack of muscle mass can prevent you from doing the activities of daily living, like toileting, bathing, or dressing. Not only will building muscle mass protect your bones from breaking if you fall, but it will also help prevent falling.
Strength-bearing exercises can improve chronic conditions or prevent them.
Building muscles helps reduce the risk of obesity. Obesity can lead to many serious conditions, including heart disease, high blood pressure, diabetes, and cancer. If you already have those conditions, it can reverse them. It can also relieve back pain, arthritis, and chronic depression. People who suffer from insulin resistance, a precursor to type 2 diabetes, can benefit from strength training. It improves insulin sensitivity, aiding the cells to uptake glucose for energy.
- It’s more difficult to achieve a deep sleep as you age and strength training workouts can help you do it. A good night’s sleep plays an important role in heart health.
- Strength training helps boost metabolism which tends to slow as people age. A slow metabolism can lead to several serious conditions, including obesity. You’ll not only look better, but you’ll also feel better.
- When you work on building muscles, you’ll also be giving your brain a boost. Strength training can improve cognitive thinking, plus burn off the hormones of stress that cloud clear thinking and lead to anger or depression.
- It’s never too late to start working out or doing strength-building exercises. It can start with something as simple as walking or using light weights. Strength-building can improve neuromuscular efficiency, which helps improve agility, balance, and coordination.
For more information, contact us today at Team Worx Fitness