Have you ever had “age bias” when it comes to health and fitness? You know, thinking that one’s age determines activity and fitness level, considering cultural, social and historical norms? I’ve been reading a great book, Breaking the Age Code, by Becca Levy, PhD and it has really opened up my mind to considering what my assumptions about aging are and how they might affect my own lifestyle choices! Thru Levy’s research and scientific discoveries she convincingly demonstrates that many health problems attributed to the aging process are influenced by negative age beliefs in the U.S. She also offers real-life examples of people who have trampled all over the bias and gives simple strategies for us to do the same. I highly recommend you read this!
Today, let’s look at just one aspect of this—weight training—in hopes that I might motivate you to start intentionally building muscle as you age, one thing that unfortunately I see older women avoid. When they come to me to start a training program, most have neglected any type of regular routine for quite a while. When I explain to them that muscle mass determines your health trajectory more than you may realize and strength training might be the most powerful tool for extending your lifespan, you can definitely see the lights go on!
After age 30, you naturally lose 1-2% of muscle mass yearly... a process that accelerates after 50. This loss impacts your metabolism, insulin sensitivity, even how well you recover after illness. Pumping some iron counters this decline, actually keeping you biologically younger.. Menopause accelerates muscle loss, so for women strength training becomes essential, not optional. There’s no limit on our ability to add muscle and stop “The Great Decline”….And helping with better glucose control means reducing your risk of diabetes or, if you are already diabetic, managing it much better!
As a personal trainer, fitness instructor and an older woman, even I have noticed the decline in muscle mass in my lower body as well as many of my client and students. So not only am I incorporating more glutes, hips and leg work in my own workout routine, but I’m also doing the same for them! Weaker lower body muscles make walking, standing up from sitting and balance issues more difficult. I have clients coming to me sometimes JUST to help them be able to get up and down from the floor! Especially risky is NOT working on balance with your trainer or on your own, because not having the ability to balance in stable and unstable conditions will lead to falls. For an older person especially, this can lead to broken hips, hospitalization, long-term care facility and sadly even death. Bone loss also causes bones to be weak and brittle, and the antidote is all-over strength training to help rebuild bone and avoid fractures!
Since the more muscle we have on our frames the more fat we burn, a well-structured and safe weight training program is essential for weight loss and maintenance. Resistance training helps you lose visceral fat (fat around the abdomen surrounding the body’s internal organs) — the most dangerous type for the health of your cardiovascular system.
Proper alignment and training for a strong core are super important and something I stress in every client session. Good posture is essential for healthy energy circulation throughout the body and smooth locomotion. Training to strengthen the back and chest muscles and the abdominals supports your lower back and protects you from injury. Rounding over because of weak upper back muscles is something we all need to avoid, because it’s an accident waiting to happen!
If sleep is an issue for you, starting a weight training program will help that too! Studies have shown that with adding this, people fall asleep more easily, sleep better and wake up more rested!
Did you know that the health of your brain is also affected by strength training? Studies have shown significantly lower white matter brain lesions with just 2 days per week of strength training, influenced by the effects of blood sugar control and increased oxygenation. This is becoming one of the most important issues of our time and finding ways to create healthy brains and fend off a reduction of cognitive ability is essential!
Last thing, Weight training is challenging AND fun! It releases endorphins, your happy hormones and creates more confidence in every area of your life! Why wouldn’t you want to start?
Need help? Contact me here, I’d love to help you have a strong and healthy life!
Be Well! Carol