Strength training for individuals over 50 is important, not just to just stay fit and attractive, but to counter some of the unavoidable affects of aging, such as osteoporosis and the loss of lean muscle mass. Strength training also speeds up your metabolism so you'll burn calories more efficiently. The result is that the more lean muscle mass you have, the more fat you can burn.
Work All Muscle Groups
When starting a strength-training program be sure to have exercises for all major muscle groups, including the calves, thighs, abdominals, back, chest, shoulders and arms. Make sure you rest a day in between strength-training sessions to let your muscles recover and repair themselves and aim for two or three days per week of strength training. And when doing the actual exercises, try for two to three sets of eight to 12 repetitions per set for each muscle group.
Benefits of Strength Training
In addition to slowing bone density loss, strength training improves the function of all muscles, particularly those around the joints. That's especially important for older adults who face arthritis or other joint-related conditions. Healthy muscle function is also important in carrying out basic daily functions, such as carrying groceries, housework, gardening, carrying golf clubs, playing with grandkids and any activity that puts a stress on your muscles. Strength training also relieves cardiovascular strain associated with exertion and improves muscular endurance.
Get Stronger to Lose Weight
The more pounds you lift, the more pounds you'll lose. Strength training will build up lean muscle mass, which will keep your metabolism going at a healthy pace, meaning the calories you ingest are more likely to be converted to energy, rather than fat. Women are often concerned that lifting weights will make them look "bulky," but it's very difficult for women to build big muscles and that consistent resistance training will ultimately help take inches off.
Tips
Strength training doesn't require a gym membership or lots of fancy weight machines and free weights. Push-ups and stair climbing are two simple weight-bearing exercises that will help make your muscles stronger. Also, be sure to breathe in while your body is at momentary rest during a weight-bearing exercise and breathe out while you're exerting your muscles.
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