As we get older, staying fit and healthy becomes more important than ever. One of the best ways to support your health is through strength training. Many people think weightlifting is only for the young and fit, but incorporating 3-4 strength workouts into your weekly routine as you age can make a huge difference. It’s all about keeping your muscles strong and your metabolism humming along with many other benefits listed below.

Keeping Your Muscles Strong

You might have noticed that as you age, your muscles don’t seem as firm or as strong as they used to be. This gradual loss of muscle mass, known as sarcopenia, can start as early as your 30s and pick up speed after 60. But don’t worry—strength training can help combat this. By regularly doing resistance exercises like lifting weights or using resistance bands, you can stimulate muscle growth and keep your muscles in good shape. These exercises help maintain both the amount and quality of your muscle tissue, which is key for staying active and independent.

Tip: Only strength training 1-2 times a week? Try increasing to 4 times a week instead. The improvements in strength, tone, metabolism and endurance will amaze you!

What Are Effective Strength Workouts?

If you’re looking to build and maintain muscle, try combining the effective exercises below into your strength workouts. You can also try the routines on our latest postcards below.

• Squats: These are fantastic for your lower body, working your quadriceps, hamstrings, and glutes. They also help improve your balance and coordination.

• Deadlifts: A great full-body exercise that focuses on your back, glutes, and hamstrings, deadlifts are excellent for overall strength and stability.

• Presses: These strengthen your chest, shoulders, and triceps, while also engaging your core.

• Rows: Perfect for your upper back and biceps, rows are great for keeping your posture in check and preventing back pain.

• Core Work: Essential for all functional movement, injury and pain prevention as well as sports performance. Try these key core moves for great results that last.

Tip: Adding isolation exercises like bicep curls or tricep extensions can also be beneficial for targeting specific muscles and rounding out your strength training routine.

Boosting Your Metabolism

Strength training also helps rev up your metabolism. Your metabolic rate is how many calories your body burns at rest, and muscle tissue burns more calories than fat. As muscle mass decreases with age, your metabolism can slow down considerably, which often leads to weight gain. Strength training helps counteract this by increasing your muscle mass, which boosts your resting metabolic rate. Plus, it enhances insulin sensitivity, which can help manage weight and reduce the risk of type 2 diabetes.

Tip: Since your metabolism is directly tied to your lean muscle mass be sure to get a body composition assessment so you can track your progress as you build lean muscle. Remember that your body weight is only relevant in relation to your body composition!

Additional Benefits

The benefits of strength training go beyond just muscle and metabolism. Resistance workouts also help to:

• Improves bone density and reduces your risk of osteoporosis

• Enhances balance and coordination, lowering risk of falls and fractures

• Supports cardiovascular health as well as cardio endurance

• Lifts your mood helping to reduce symptoms of anxiety and depression

Best Way to Get Started

If you’re new to strength training, start with exercises that suit your current fitness level and gradually increase the complexity and intensity. It might be helpful to consult with a fitness professional to get personalized advice and ensure you’re doing the exercises correctly.

In short, strength training is a key part of staying healthy as you age. By preserving your muscle mass, boosting your metabolism, and offering a range of other benefits, it helps you stay vibrant and active for years to come.