The benefits of lifting weights as we get older

It may be more traditionally associated with younger people, but there’s no reason why lifting weights can’t help more mature people too. In fact, two or three 20-30 minute weights sessions per week could see you reaping plenty of benefits, while targeting all of the major muscle groups.

Retain or Build Strength

As we get older, exercises we tend to favour include running, swimming or walking, all of which improve our cardiovascular fitness. We can, however, neglect our strength exercises. It’s vital, as it’s the only way we can slow down or reverse the decline in muscle mass, strength and bone density that happens naturally as the body ages.

Reducing Risks

Keeping the body strong in later life has proven to help prevent falls, alongside minimising the risk of injury. Using free weights, machine weights, body weight or water weights are some of the best ways to help maintain a strong form and keep your body strong.

Increased Metabolic Rate

Weight gain is a common issue associated with getting older, but strength training can have a significant impact on burning calories, rather than more traditional cardiovascular workouts. Lifting weights helps increase your metabolic rate, helping you lose inches off your waist as a result.

Set Realistic Goals

Weight lifting can be associated with feeling slightly sore or tired for a few days afterwards. With this in mind, it’s important not to strain or injure yourself early on. Aim to complete two to three manageable sets of 10-15 reps. This will help ensure it doesn’t prevent you from carrying out normal everyday activities.

Take it Easy

Using the machines is a fantastic way to ease yourself into lifting weights. This is because they help support the body, holding it in the correct position. Once you feel up to the challenge, you can progress onto using the free weights.

Don’t Forget To Stretch

Before beginning any workout it’s essential you remember to warm up thoroughly and stretch. This is especially important if you’re trying your hand at something new. Cooling down for five to 10 minutes is just as important.

If you would like more advice on strength exercises reach out to me today.

Posted: Wednesday July 27, 2022