Benefits of Strength Training As We Age
As we grow older, incorporating strength training into our routines becomes increasingly important for maintaining physical and mental health. While some might doubt their ability to build muscle or improve their health due to age, there is no age limit for the benefits of strength training. The advantages of regular resistance training extend far beyond muscle development, offering a comprehensive approach to aging healthily and gracefully. Following are some of the key benefits of strength training for older adults:
Rebuilding Muscle • Resistance training is highly effective in rebuilding muscle tissue, even after age 50. Studies have shown that engaging in 30-40 minutes of resistance training two to three times a week can significantly reverse the muscle loss that typically accompanies aging. This helps maintain strength, mobility, and overall functionality.
Recharging Metabolism • Regular strength training boosts metabolism by increasing energy expenditure during exercise and the muscle recovery period. This heightened metabolic rate helps manage weight and ensures that the body efficiently uses energy, combating the natural slowdown of metabolism that comes with age.
Reducing Fat • As we age, our bodies tend to store more fat. However, strength training promotes muscle mass growth, which in turn helps reduce body fat. By increasing lean muscle mass, resistance training enhances the body’s ability to burn calories, even at rest, contributing to a healthier body composition.
Lowering Resting Blood Pressure • Strength training has been shown to significantly lower resting blood pressure after consistent practice for two or more months. This reduction is crucial for cardiovascular health, helping to prevent heart disease and other related conditions that are more prevalent in older adults.
Increasing Bone Density • Muscle loss is closely associated with bone density loss, a major concern for older adults at risk of osteoporosis. Strength training not only helps to rebuild muscle but also increases bone density, thereby reducing the risk of fractures and improving overall skeletal health.
Enhancing Mental Health • Physical exercise, including strength training, has a profound impact on mental health. The release of endorphins during exercise acts as a natural mood elevator, reducing symptoms of depression and anxiety. Additionally, the sense of accomplishment and physical improvement from strength training can boost self-esteem and overall mental well-being.
The Gym TX • Christian Graffeo, Certified NASM Personal Trainer
& AJ Casner, Certified ACE Personal Trainer
Certified in Stretch theory and practice. [email protected] • 512-240-4043