Strength Training for Over 50s

What Is Strength Training?

Strength aka Resistance training,  is any exercise that applies tension to muscles through the use of free weights, machine weights, resistance bands, or body weight – to induce muscular contraction. 

Strength or resistance training leads to increased strength, muscular endurance, bone density and promotes positive impacts on body composition (muscle-to-fat ratio).

What Happens During Strength Training?

When we lift weights, the muscles are placed under tension. This causes microscopic tears in the muscle fibres (this is a GOOD thing!). These tears are then repaired by proteins in the body, and by doing so, increasing the overall strength and stamina of these muscles. 

Over time, improvements in muscular strength, endurance, joint health, and bone strength are some of the myriad of health benefits gained from doing resistance training. 

Why Is Strength Training Important as We Age?

As we get older, muscle mass decreases at a more rapid rate. Therefore, it is of increasing importance to continue resistance training to maintain strength, healthy joints, mobility, and bone density. Long-term benefits can be seen in as little as two strength training sessions per week!

Aren’t I Going to Get Bulky if I Start Lifting Weights?

A common misconception and fear a lot of women encounter, in particular, is that they will get ‘bulky’ or ‘big’ from lifting weights. However, women are physically unable to build the same type of muscle as men, due to the differences in hormonal composition between men and women.

Men have much higher levels of testosterone (the male sex hormone) circulating around their bodies than women do. Testosterone in the body is utilised to aid in the repair and building processes of muscular tissue, which leads to larger and ‘bulkier’ muscles. 

Women, however, do not possess the capacity to do this. It is for this reason that men are (majority of the time) much stronger and larger than women.

Women who perform resistance training build lean muscle, giving a ‘toned’ appearance, as well as achieving strength and bone density benefits as mentioned above.

Top Tip Takeaways: Strength Training

1.Increases Bone Density

This means bones remain stronger and healthier for longer – and reduces the risk of developing osteoporosis and other degenerative diseases.

2.Increases Strength

By maintaining your strength, you are able to remain independent and continue to enjoy day-to-day leisure activities such as gardening, outdoor walks, tennis, and so on!

3.Leads to a Toned Appearance

As mentioned, women will not get ‘bulky’ from resistance training, but lifting weights will build healthily toned-looking muscle, reducing the appearance of sagging areas such as the upper arms.

4.Improves the Efficiency of Metabolism

Muscle uses more energy at rest than fat – therefore, the more muscle you have, the higher your ‘resting (basal) metabolic rate (the energy you burn at rest), which may also aid in fat loss.

If you have any further questions regarding this specific type of training, please let us know and get in touch with us at Active & Ageless.

Heath Jones
Founder of Active & Ageless