What do you think about weight training?
Why is weight training for women over 50 important? First the bad news. After the age of 30 your muscles waste, your metabolism slows and women are prone to weight gain during transition in menopause. As oestrogen levels fall and bones become thinner, the risk of osteoporosis increases.
The good news is that you can do something to mitigate against all of this – weight training. It’s not about bench pressing ridiculous weights, or getting a six pack and bulging muscles. Weight training is great for bone strength and general wellbeing. And if, like me, you can’t face those sweaty, grunty men who dominate the weights section of the gym, you can do this at home.
There are different types of weight training. Both body-weight or weight-based exercises are good. All of these exercises are designed to prevent injury, improve balance and strengthen muscles that are often quite weak, like the glutes (bottom muscles) and the hips.
If you are new to weight training get some advice or look up some YouTube videos and start slowly. As a general rule, if you do 3 sets of around 10 repetitions on a weight that feels reasonably challenging (especially towards the end of each set), with a rest in between repetitions, you should start to see some improvement within 4 weeks, if you’re doing this 2 or 3 times a week.
Still to be convinced that lifting weights is for you? Here’s a summary of the benefits
1. You will be physically stronger
2. Increasing your strength will make chores easier, leaving you less tired
3. If your strength is increased, daily tasks and routine exercise will be far less likely to cause injury. Research studies conclude that even moderate weight training can increase a woman's strength by 30 to 50 percent.
4. You are likely to loose body fat but gain muscle
5. You will gain strength but not bulk and you will increase muscle definition
6. You decrease the risk of Osteoporosis
7. You will improve your stamina which helps with other exercise, e.g., walking, running or cycling
8. You will reduce the risk of injury, back pain or falls
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