It is common knowledge that we lose lean body mass (muscle) as we age. In your 20’s, 30’s, and maybe even 40’s, you can hold on to some muscle mass. After that, if you are not pushing back on the loss of lean tissue, it will leave you. This loss of muscle impacts our metabolism, balance, strength, and overall well-being. There is a solution to this change in body composition that, over age 50, is non-negotiable – LIFT WEIGHTS. Call it weight lifting, weight training, strength training, resistance training; it all means the same thing: using your muscle to lift a weight. The weight can be a dumbbell, barbell, plates on a machine, your body weight, or a resistance band.
Weight training is especially important for women, who start out with less lean body mass than men. Women are often worried they will get too muscular. This is a myth that continues, however, it is simply not true. Women who weight train will build muscle and tone, but will not build significant bulk.
Getting started on a strength-training routine can be confusing, scary, and so overwhelming, so you may want to just put it off. However, a good first step is choosing to join a gym. There are plenty of low-cost options available in most communities. If you are a member of a gym, ask if they can help you set up a weight-lifting routine. If you have the means, enlist the help of a trainer just for a few workouts to get a routine down. You can also get some simple equipment and do your routine at home. Check out information online for beginning weight training Check out information online regarding the best beginning weight training exercises based on the equipment you have at home or at the gym.
Here are some tips:
- Aim to do 3 sets for each body part: chest, back, biceps, triceps, shoulders, legs.
- Do not train a body part on two consecutive days.
- Use strict form to make sure you are getting the most from each set.
- Train with intensity. You will not build or maintain muscle if you are not stressing the muscle. One of the biggest mistakes made by people over 50 who are starting a weight training program is they don’t use enough weight or work out with enough intensity to see results.
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