Strength training has evolved for me over the years. My understanding of it in my 20’s has grown now that I am in my 40’s. I used to only associate strength training with building muscle and being an athlete, this was incorrect. Yes, strength training will build muscle and increase endurance, both very important factors when you are an athlete, but you do not have to be an “athlete” to reap the benefits of strength training. Strength training will make you stronger. Being stronger allows us to perform our daily activities with ease, carrying groceries, playing with your kids, cleaning the house, going for walks. Now in my 4o’s, I have come to understand that strength training not only builds muscle, it makes your bones strong and helps to keep off that stubborn belly fat.
Bone density is an important factor to be aware of as we age in terms of strength. Strength training will keep and make your bones stronger. As we age, osteoporosis becomes a topic of concern. When your bones are more susceptible to fracture due to the lack of bone density, your daily activities may become limited or obsolete. Weak bones plays a part in having a weak spine and poor posture. Studies show that strength training over a period of time can help prevent bone loss and may even help rebuild new bone.
As you build more muscle and lose body fat through strength training, you will feel and appear leaner. Fat around the abdominal region may increase your risk of chronic diseases, including heart disease, type 2 diabetes, nonalcoholic fatty liver disease and certain cancers, it is important to keep the belly fat at a minimal not only for vanity but more importantly for health concerns. Strength training increases your metabolic rate, allowing your body to burn more calories at rest. Studies show that your metabolic rate may be increased for up to 72 hours post strength training. I love the idea of our bodies burning more calories even when we are not working out!
bicep curl with dumbbell
Both pilates and yoga are excellent practices to incorporate into your strength training routine. There are many classes online to get you started or check out a local class in your town! Both modalities will keep your body feeling young and strong. If you are a beginner to strength training, start with body resistance exercises such as pushups, crunches, squats, planks and wall sits. Reach out to me if you have questions about strength training and how to get started. I would be happy to set up a customized training program for you that can be done at home or at a gym!
wall sits can be done anywhere!
forearm planks