Here are the top 5 reasons why incorporating a strength training program into your fitness routine after the age of 40 is important. Remember, it’s crucial for maintaining overall health and well-being, especially as we get older.
- Preservation of Muscle Mass: As we age, our bodies naturally lose muscle mass, a condition known as sarcopenia. Strength training helps counteract this process by stimulating muscle growth and preventing muscle atrophy. Heavy weights with lower repetitions stimulate a lot of muscle growth, coupled with a good balanced diet or correct supplementation. This increased muscle mass contributes to better mobility, balance, and overall strength.
- Improved Bone Health: Strength training is not only about muscles; it also benefits your bones. Weight-bearing exercises like lifting weights can increase bone density and reduce the risk of osteoporosis, a common concern for older individuals. When bones are put under stress by weight training is called ossification and is performed by cells called osteoblasts. Be aware that 50% of bone is made up of protein and collagen is a major component of bone.
- Enhanced Metabolism: Maintaining a healthy weight becomes more challenging as we age due to a slowing metabolism. Strength training increases muscle mass, which, in turn, boosts your metabolism. This means you’ll burn more calories at rest, making it easier to manage your weight. Muscle uses at least 3 times more calories at rest than fat does. That is when at rest. If you then use your muscles, then the amount of calories used will increase.
- Joint Health and Flexibility: Engaging in strength training exercises can improve joint health and flexibility. Stronger muscles provide better support to your joints, reducing the risk of injury and helping with conditions like arthritis. Along with this are connective tissues like tendons and ligaments. Tendons are the very strong fibrous strands that connect muscles to bones, allowing the muscles to move the bones in the directions dictated by the joints. The joints are held in place by other fibrous bands called ligaments. These strands/bands are largely made up of collagen (one of the most abundant proteins in the body, so supplementing with collagen as you get older has hugely beneficial effects. Additionally, regular strength training can enhance your range of motion.
- Mental Well-being: Strength training isn’t just good for your body; it’s beneficial for your mind as well. Exercise, including strength training, releases endorphins, which are natural mood lifters. This can help combat symptoms of stress and depression, which can become more prevalent with age. this is the ‘buzz’ that people feel post exercise (naturally addictive).
Incorporating a well-balanced strength training program into your fitness routine can greatly contribute to a healthier and more active lifestyle after the age of 40. Remember, it’s essential to start gradually and seek guidance from a fitness professional, especially if you’re new to strength training or have any underlying health conditions.
If you have any more questions or need further information, feel free to ask Steve in the gym.