A Dozen Reasons You Need to Weight Train

Common problems as we age

Do you feel weaker than, say, five or ten years ago?

Is it harder for you to lift bags of groceries or an Amazon box?

Do you have low back pain?

Has the doctor told you that you have osteoporosis?

According to the American Council of Exercise, “Sarcopenia—the loss of muscle mass and strength—begins around age 40 and declines at a rate of 5 pounds per decade.” That is true if we do nothing. The good news is, if we take action, we can get stronger as we age. There is no sell-by date here. I work with clients up from 18 to 95 years old. I encourage them all to weight train and they all say yes! 

Whatever your goal, weight or resistance training will support you.

What is it?

Weight or resistance training is anything where you use an object to make the action harder. So, I can bend my elbow bringing my hand up to my chest without a weight in my hand or I can grab a 3 lb., 8 lb., 10 lb. or 15 lb. weight and do the same calling it a bicep curl.

I can also use a resistance band, kettlebell, or medicine ball. There are loads of options. We can also weight train with our body weight. Choose your preferred method. Make a date with yourself and get to work!

Why You Should Weight Train

Here are thirteen solid reasons that weight training will improve your body, your mind and your life. This is an equal opportunity practice that benefits women, men, non-binary, and trans folks equally.

1.     Bone Density

As we age, our bones become thinner. That’s the bad news. The good news is strength training can both slow bone loss and stimulate bone growth. When we lift weights, we’re engaging our muscles. Those muscles connect to bones and the process of moving weights puts stress on the associated bones. In response to that stress, bones create new cells. It is beneficial to strengthen our bones at any age. For adults over 50 years of age, thinner bones can lead to osteoporosis. Weight training and weight-bearing activities like walking are recommended to age in motion. As you build strength and stamina, you will also gain confidence helping you to avoid falls and fractures.  

2.     Improve Metabolism and Burn Fat 

Weight training gives your body something to do. Activity burns calories while you are in motion. The great thing about weight training is you keep burning calories after your workout. It’s magic! The more muscle you build the more calories you burn at rest. Studies vary in their conclusions. If weight loss is your primary goal, a combination of resistance training and cardio is the way to go.

3.     Improve Focus

Weight training engages your brain too. The process works best when you plan, execute, track, evaluate, and repeat. We love workouts that use our brains and resistance training does just that. We think about form. We determine when we are ready to increase (or decrease) the amount of weight we are using. We count sets and reps. We make note of our progress. It is useful to keep a record of sets, reps, and volume. We might take the time to journal about our experiences. Our focus here can translate to improved focus in other areas of our lives.

4.     Carve Your Shape

Weight training will add muscle to your frame. Exactly how and where depends on your body, your diet, and your genes. I have a crush on Michelle Obama’s arms, but after thirty years of weight training I can report my arms will never look as cut. I may be as strong, but my arms look more…normal. My shoulders, chest, legs, and booty, on the other hand, show my efforts. We are all unique. Diet is as key as weight training. The how will have to wait for another article. Your shape will shift through what you eat and how you train.

5.     Gain Strength for Your activities

Weight training will make you noticeably stronger. I used to be weaker than my partner. She was a varsity athlete. I was a dancer. I am now stronger. Where do you need strength in your life? Do you boat and need to pull a boat up to the dock? Do you garden and need to move bags of mulch? Do you play a sport? Strength training will improve your performance in all of your activities.

6.     Sleep Better

According to the Journal of Sports Science and Medicine, resistance training contributes to better sleep. The reasons are varied. Exercise can help to ease feelings of anxiety and depression that can cause sleeplessness. You also just may have made yourself more genuinely tired after a good workout. But there is also some cool science behind improved sleep. When you work out, you deplete ATP or adenosine triphosphate. Think of ATP as the energy your body uses during activities. When ATP breaks down, it releases adenosine which causes drowsiness.   

7.     Gain confidence

As you weight train and start to feel stronger, and, with time, look stronger, you will gain confidence. You may like how your clothes fit and may even shop for a new outfit to show off your results. Weight training boosts self-esteem and an overall feeling good.

8.     Gain stamina

Stamina is enduring strength. As you get stronger, you will build your stamina. To specifically train for endurance, you can do more reps at a lighter weight. I have a preference for lifting at the volume I can achieve for 8 to 12 reps. When I can readily do 12 reps, I increase the volume. Whether you emphasize reps or volume, as you work, you will build your endurance for all of life’s activities.

9.     Improve posture 

Form is key to strength training and you will want to get guidance as you get to work. Posture is key to proper form. As you practice in good form, your posture will improve as you take walks, sit at your desk and at the kitchen table, and engage in your sports and other activities. Posture is a habit and you can create new habits through your training.  

10.  Better balance

Strength training can protect your joints from injury. According to the Mayo Clinic, “Building muscle also can contribute to better balance and may reduce your risk of falls.” Your improving posture will also play a role here.

11.  Heart health

We think of cardio training for heart health, and that is of value. But the American Heart Association recommends strength training at least twice a week. Strength training has been shown to reduce the probability of heart attacks and strokes. Because you are building lean muscle mass, the whole cardiovascular system becomes more efficient.

12.  Mental health

Strength training naturally builds your mind/body connection. If you add consciously exhaling on the concentric portion of the exercise and inhaling on the eccentric, you will calm your nervous system as you work out. As well, the commitment to your workout routine and building the habit will boost your mood. Endorphins are released as you lift.

 https://medium.com/@andrea_lepcio/a-dozen-reasons-you-need-to-weight-train-22653d131666