As a group Fitness Trainer, I know the value of strength training. Especially as we get older.
But unfortunately, only 20% of people over 60 are doing strength training.
So that’s 80% of us who aren’t doing what we need to do to keep our muscles strong in our bodies.
And we need strong muscles so we keep doing what we love with the people we love.
Strength training or resistance training is the use of body weight or equipment to engage/ work your muscles.
The weight puts stress on the muscle you’re working and so it responds by getting stronger, more powerful and toned over time.
And it also strengthens the bones associated with the muscles you’re working.
It’s recommended to do at least 2 strength training sessions per week.
And for those of us over 65, 3 times a week is advised due to the increase in the loss of muscle mass as we approach our older years.
For women, the reduction of oestrogen levels in mid-life leads to changes in muscle mass and power as well as bone density and metabolism.
So it becomes even more important to do strength training as we get older.
So lifting weights is not just for younger women and men in sweaty gyms.
It’s also absolutely essential for us older, mature women experiencing profound changes in our bodies as we age.
Because when you do strength training it offers you and your body so many benefits:
- helps with weight loss,
- enhances body composition,
- maintains a healthy metabolism,
- reduces chronic inflammation,
- builds bone strength,
- reduces the risk of falls,
- assists with ease of movement as we go about our lives,
- reverses insulin resistance- the main cause of belly fat and type 2 Diabetes,
- builds muscle strength & power, essential for living well and independently as you age, a
- promotes emotional well-being and good self-esteem.
That’s why I think strength training is truly life-changing.
Just think about the benefits strength training can give you.
Now, of course, I understand that you may have reservations about muscle strength training:
- isn’t it for younger people or athletes, sports people?
- I find gyms scary places where people are looking at me, judging me and my body,
- I’m too busy in my life and I feel guilty when I take time out for myself,
- I’ll get too sore or worry about injuring myself,
- I’m already doing enough exercise- walking & gardening, isn’t that enough? (absolutely not)
But it doesn’t have to be this daunting.
It can be a lot easier to get all the benefits of strength training by approaching it in a different way.
Rather than approaching strength training as something you’ll get around to doing one day. Doing it out of guilt, fear, or shame. Or worse still, having a bone fracture or that profound moment of recognition that you’ve lost so much muscle strength you can’t live your life as you’d like. E.g., carrying the groceries with ease or picking up a young grandchild.
The different approach is from a place of self-kindness, of self-care. Because it is an act of self-compassion. A way of looking after yourself so you can keep doing what you love with the people you love.
No, I’m not trying to sell you a program, you’ll have plenty of opportunities to get my help if you want to.
I just want you to get out there and do strength training.
Because I want you to have the best possible health and well-being in your life.
So I encourage you to look within and acknowledge that it is okay to look after yourself.
To value YOU.
We all have this intrinsic capacity to be kind and loving towards ourselves.
We just need to find a way of connecting with it.
And exercise, including strength training, is one of the best ways of doing that.
This is my invitation to YOU.
Thanks
Penelope xxx
P.S. If you’ve never done strength training or you’re getting back into it after a long absence, please seek the advice of a qualified fitness professional. Or go along to an organised group fitness class that includes strength training. One that has been designed on the latest exercise research so you get the best benefits for yourself, your time and your money.