Besides keeping your weight in check, strength training has a lot to offer as you age. From enhancing the quality of life and improving your sleep to increasing muscle mass and reducing the risk of fractures, it covers all. As people get older, muscle mass naturally declines, a process known as sarcopenia, which can result in decreased strength, balance, and independence. And retaining muscle mass is crucial for daily activities, from lifting groceries to getting up from a chair.
Strength training, or resistance training, can be done at home or in the gym. It involves working muscles against external resistance like weights, bands, or bodyweight exercises. The good news? You don't have to spend hours a day lifting weights to benefit from strength training. You can see significant improvement in your strength with just two or three 20- or 30-minute strength training sessions a week.
It is crucial to know that warming up with brisk walking or another aerobic activity for five or 10 minutes is a must before the training. Wondering why? It is because cold muscles are more prone to injury than warm muscles are.
Here are the six benefits of strength training:
- Preserving and Building Muscle Mass
One of the most important benefits of strength training as you age is its ability to preserve or even increase muscle mass. Strength training stimulates muscle growth by causing tiny tears in muscle fibres, which repair and grow back stronger. This helps combat the natural muscle loss that occurs with age, maintaining muscle tone and strength.
As you age, bone density decreases, leading to a higher risk of fractures and conditions like osteoporosis. Strength training is beneficial in strengthening bones by stimulating bone-forming cells, improving bone density, and reducing the risk of fractures. Regular weight-bearing exercises can help keep your bones strong, which is particularly important for older adults who are at higher risk of falls.
- Enhancing Balance and Coordination
Strength training improves not only muscle strength but also balance and coordination. This is particularly important as falls become a leading cause of injury in older adults. Strengthening the muscles in the legs, core, and back can help improve posture and stability, making it easier to maintain balance and prevent falls. Exercises that focus on stabilising muscles can have a significant impact on reducing the risk of injury.
Muscle tissue burns more calories at rest than fat tissue. As we age, metabolism naturally slows down, but strength training can help revitalise it. By increasing muscle mass, you can raise your resting metabolic rate, which helps with weight management. This can prevent age-related weight gain and reduce the risk of developing conditions like type 2 diabetes.
Strength training has been shown to improve mood and reduce symptoms of depression and anxiety. It can promote the release of endorphins, which are known as "feel-good" hormones. The sense of accomplishment and empowerment that comes from completing a strength workout can boost self-confidence and overall mental well-being.
Regular strength training can also help improve sleep patterns. Physical activity increases the production of certain hormones that regulate sleep, and the fatigue from exercise can help induce more restful sleep, which becomes more challenging as you age.
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