7 Reasons People Over 40 Need Strength Training

Strength training is the best form of exercise you can do after age 40. Not to say that cardio or walking are not important. Itís just that strength training has more benefits than other exercises.

Women usually avoid strength training because of the fear of getting bulky. But you have nothing to worry about. Women have low testosterone levels, so they build muscles slowly Ė youíll need a lot of hard training to get bulky.

Here are 7 reasons you should do strength training. And by the way, you donít have to lift weights, bodyweight exercises are just as effective.

1. Your balance will improve

As we grow older we lose balance and become prone to falling. The lack of balance is caused by loss of muscles and strength. A New Zealand study found there was a 40 percent reduction of falls in older women after starting strength training.

Once you improve balance Ė youíll walk better and be less likely to get injured.

2. Youíll gain muscle mass

After the age of 30, people who are physically inactive lose up to 5 percent of muscle mass per decade. This causes the metabolism to slow down and the body to store fat.

Strength training wonít just prevent loss of muscle, it can also increase muscle mass. Exercises like squats, lunges and push ups can build muscle, if done frequently.

Realize that exercises like running or walking donít build muscle. In fact, studies show that excess cardio leads to loss of muscle.

3. Bone density will increase

The same way we lose muscle, bone mass and density decrease as we age.

A study by the Journal of the American Medical association found that strength training increased bone density and reduced risk of bone fracture.

4. Less pain from arthritis

When you strengthen the muscles around the joints, the strain on the joint will reduce. And youíll experience less pain.

One study found that strength training reduced pain by 43 percent in older men and women who had severe arthritis in their knees. And their symptoms for the disease reduced.

5. Youíll sleep better

Have you ever noticed that you sleep better the days you exercise? Itís no coincidence, various studies show that exercise improves quality of sleep.

For one thing, exercise reduces stress which is a major cause of sleeping disorder. If youíve been using drugs to sleep better, substitute them with strength training and see if it works.

6. Blood glucose control

Regulating blood glucose is important if you want to avoid type II diabetes. And strength training uses a lot of glucose. Two sets of 10 reps use about 5 grams of glucose.

Note that high blood sugar levels also cause other serious diseases like stroke and heart attack.

7. Youíll execute daily tasks easily

Improved balance and strength gain will make it easy to perform daily tasks. Youíll be able to lift heavy stuff and do other tasks without assistance.

You donít have to train every day to get these benefits Ė 3 times a week is enough. Feel free to use this 3-day home routine.

76 comments

Janet B
Janet B6 days ago

Thanks

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Tania N
Tania N7 days ago

Thanks for sharing.

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Clare O'Beara
Clare O6 months ago

Yoga is a good start as some people may not feel able for pilates or weight training.

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Clare O'Beara
Clare O6 months ago

The Wii Fit Plus uses a balance board to help you do training for suppleness and muscle strength.

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Clare O'Beara
Clare O6 months ago

Very good information. Start slowly with a fifteen-minute exercise and build up to thirty minutes. if your park has exercise machines, incorporate using them into your regular walk.

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Elena Poensgen
Elena P6 months ago

Thank you

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Elena Poensgen
Elena P6 months ago

Thank you

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Jennifer F
Jennifer F6 months ago

Straight and to the point easy to follow article! Keeping and sharing this one!

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Siyus Copetallus
Siyus Copetallusabout a year ago

Thank you for sharing.

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Pablo B.
.about a year ago

tyfs

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