Ep 006: Like it Or Not - Here’s Why You Need Strength Training
"The best type of exercise to do is the one you like the most." Have you heard that advice before? It's true that if you like what you're doing, you're more likely to be consistent, which is hugely important!
But there is one other problem to consider: after age 30, physically inactive people can lose up to 3-5% of their muscle mass each decade. So, whether you like it or not, strength training needs to be part of your exercise routine.
In today's quick tip episode, we're going to dive into what that means including:
How you can combat muscle loss as you age
Why strength training is essential
3 reasons people are nervous about lifting weights
How much strength training you need to do
What types of equipment to use
Resources in this Episode
More Resources
Show Notes
Statistics on muscle loss
According to scientific research, starting from the age of 30, people can start losing muscle mass each decade, a condition known as sarcopenia. Without resistance training or an active lifestyle, you could lose as much as 5% of your muscle mass each decade after age 30.
This rate could even accelerate to 1% per year after the age of 40. At the age of 40, it becomes more difficult to maintain muscle mass and control your weight as you may start experiencing fluctuating hormones, insulin resistance, and naturally become less active.
But Strength training is about more than maintaining a lean and toned physique (although that's a bonus)
When you lose muscle mass and strength:
You may start experiencing aches and pains
Your metabolism slows down, making it harder to manage weight
Everyday tasks become more challenging and you may find yourself getting tired more easily
Your risk of injury increases because your muscles aren't as strong to support joints and bones.
So maintaining your strength is absolutely essential as you age!
Positive news about strength training as you age
Although we quoted some depressing statistics about the rate of muscle loss as we age, there's good news too. It's not inevitable that you'll grow weaker and lose your muscle; you can fight back!
A recent research study published in Human Kinetics Journals proved this.
In the study, two groups lifted weights 3x a week for 12 weeks using weights set up to 80% of their max strength.
The first group was 65-75 year olds and the second was 85 and up. Well the group of exercisers who were aged 85 and up added an average of 11% to their muscle mass and 46% to their strength.
The 65-75 years old group gained 10% more muscle and 38% more strength.
Overall, three months of strength training improved strength and lean mass, and improved functional performance.
This is exciting news because it shows it's never too late to start! And your lifestyle choices and habits can have a tremendous impact on quality of life as you age.
What to watch out for when you Google strength training...
So if want to start a strength training program, here's something you need to be aware of when you Google more information or scroll through social media.
You have general fitness advice for health and wellness...
Then you have bodybuilding advice. Or advice targeted to fitness pros and athletes. Or people who want muscle hypertrophy- that means increasing muscular size and strength.
So if you see advice that looks overwhelming to implement or more complicated in program design, assess whether that's targeted to a 23 year old male looking to increase muscle mass and size, a 30-something mom wanting to tone up, or a 50 year old female looking to stay health as she ages.
Are you nervous about strength training?
Three common reasons people are hesitant to start training are:
They don't feel comfortable going into a gym
They don't know what they're doing
They don't want to get bulky
Everyone has to start somewhere. You can workout with a personal trainer or ask for an orientation at your gym.
You can work out at home with no equipment at all or purchase simple equipment like exercise bands and dumbbells.
Visit the ACE Exercise Library for instructions are exercises. You can organize and filter by body part, experience, and equipment.
Finally, ladies are often concerned about getting too bulky and muscular if they lift weights, but this isn't something to worry about. First of all, testosterone is a big factor in muscle growth, and women produce only a small fraction of testosterone compared to men.
In addition, there's no way you'll look like Popeye overnight! Building muscle is a long, slow process that takes lots of intentional effort. You have to lift a LOT and eat a lot in order to build muscle.
And, most importantly, we need to confront the bias that it's unattractive for women to have muscles. So much of our body shape is determined by our genetics, and if a woman has strong muscles, more power to her!
Remember the Proverbs 31 woman. In Proverbs 31:17 it says, "She girds herself with strength, and strengthens her arms."
How often should you do strength training?
For beginners and general exercise purposes,
Perform strength training exercises 2-3x a week for all major muscle groups. You can start with one set of 12-15 repetitions and increase to three sets over time. Your weights should be heavy enough to tire your muscles after 12-15 repetitions. If you can keep going after 15 reps, start gradually increasing your weights.
What counts as strength training?
Strength training can include:
Using weight machines
Free weights and dumbbells
Body weight exercises (push-ups, squats, lunges)
Resistance bands
Plyometrics (jumping and explosive movements)
Keep in mind that strength training doesn't have to be limited to the gym. You can incorporate strength-based activities into your daily routine such as carrying groceries or doing yard work.
Why does strength training matter at every age?
Strength training helps build muscle mass and improve overall strength, which helps combat the natural muscle loss that occurs with aging. It increases bone density,
improves balance and coordination
Boosts metabolism
Reduces the risk of injury
Additionally, strength training can improve mental health by releasing endorphins and reducing stress levels.+ making you feel more confident!
Let's remember that strength training is not just about aesthetics or bulging muscles. It's about fostering overall health and functionality, helping us to lead an active and fulfilling life, regardless of age; it's about feeling good, inside and out. So, learn to love your weights because you'll definitely love the results!