Why Strength Training Matters at Any Age – The long-term benefits of strength training for all age groups and beginner-friendly tips

Unfortunately, lean muscle mass diminishes with age (which is called sarcopenia), and body fat percentage is increasing over time. This is where strength training can help you preserve and build muscle mass at any age.

NIA scientist Eric Shiroma, Sc.D., is an advocate of activities and extra challenges in our daily routines. He said, “As we get older, there are inevitable functional and biological limitations that can cap exercise endurance, maximum strength, and fitness.“

Strength training is super effective in reducing body fat, increasing lean muscle mass, and burning calories. It is a key component for overall health and fitness.

There are some other benefits. Strength training will help you develop strong bones and, in turn, reduce the risk of osteoporosis. It will help you manage your weight and lose a few extra pounds. Strength training will increase your metabolism, and you’ll burn more calories. Adding strength training to your daily life will improve your quality of life—it will protect your joints from injury. Strength training can also reduce symptoms of many chronic conditions, such as arthritis, diabetes, depression, and many more. Many studies show that regular strength training can also sharpen your thinking skills.

Let’s explain the difference between strength training, which is also sometimes called resistance training, and aerobic exercises such as running, cycling, or walking. Strength training includes weightlifting (either with machines or free weights), using medicine balls, resistance bands, or doing body weight-bearing exercises such as pushups, squats, and yoga.

As we mentioned, strength training is an amazing method for reducing the risks of many diseases. Adding strength training to your life, you’ll start thinking more clearly, and you’ll reduce the risks of falls and injuries. Strength training also contributes to hormonal balance, which helps overall well-being.

That doesn’t mean that you should start with an advanced training program if you are older than 40 and if you haven’t been active for some time. Check with your doctor before you begin strength training. Warming up before a strength training is mandatory. Cold muscles can lead to injury. It’s important you don’t start with too heavy weights; gradually increase weight or resistance. You don’t have to do infinite repetitions; 12 to 15 repetitions with the proper weight can build muscle efficiently. If you can’t lift another repetition, it means you’re doing alright, and your muscles will become stronger. Be mindful of the correct form; if you’re new to the gym, don’t be afraid to ask the trainer, our more experienced gym buddy, to show you the correct form. Your muscles will need time to recover, so it’s important to rest one day a week and rest one full day between exercising each specific muscle group.

Let’s see some great tips for staying strong and sticking to your daily working routine:

• First, don’t compare yourself to younger people or any people at all. Everyone is unique; we all age differently, lose weight, and build muscle differently. Second, you should move mindfully. Low bone density and muscle strength can lead to increased falls and, unfortunately, fractures. Try Tai Chi and yoga, as they will improve your strength, balance, and movement, which in turn will help prevent falls and fractures. Third, stick to your training and make it part of your daily routine. Try activities you didn’t consider before; walk to your office, to the store, to the bank. If you’re working in the office, take stretching breaks. Fourth, make it and keep it fun. Find exercises and trainings that are enjoyable to you. If you’re dreading your training, it’s more likely you’re going to give up. Finally, set realistic goals. As we all know by now, any physical activity is better than no physical activity.
• Lastly, let’s emphasize the importance of stretching after exercising. Stretching improves heart function. When you’re exercising, your heart pumps more blood, and your heart rate is higher than at rest. It’s important to get your heart rate back to a normal level after the workout is over. Stretching will help it in a healthy manner.

When you are working out, your body produces lactic acid. It is a chemical your body naturally produces when your cells break down carbohydrates for energy. This contributes to achy muscles. Stretching can help the accumulation of lactic acid, and it also relaxes tense muscles. When stretching correctly, you are limiting strain on your muscles and joints, which in turn reduces the chance of injury after a workout.