How Strength Training may help keep you young
One thing we all can’t avoid is getting older but alas, there’s plenty we can do to help ourselves and maintain a great quality of life. Diet, exercise, maintaining mental sharpness, sleep and keeping a good social circle are very important of course.
But why do strength training, find out some of the benefits below!
The health benefits
Strength training also has been shown to help in reducing the signs and symptoms of many diseases and chronic conditions associated with aging in the following ways:
Osteoarthritis
Reduces pain and stiffness by helping to increase strength and range of motion of the surrounding musculature and connective tissue
Diabetes
Resistance training improves your glycemic control so you avoid spikes or dips in your blood sugar levels. It also helps cells to remove sugar quicker from your blood
Osteoporosis
Strength training will help to improve bone density and reduce risk for falls. This has been shown with weight training and jumping exercises
Protects brain from degeneration
A randomised trial in 2020, done in Australia showed that 6 months of strength training could help to protect against the development of Alzheimer’s in those that were vulnerable to the disease.
Heart disease
Reduces cardiovascular risk by improving your body’s lipid or fat profile and your overall fitness.
Obesity
Increases metabolism, which helps burn more calories and helps with long-term weight control and increased metabolism will also increase your energy levels.
Back pain
Strengthen your back and abdominal muscles to reduce stresses felt on the spine.
How much is enough and what do I do?
If you are just starting out in strength training , twice a week is perfect. You need to give your body enough time to recover and benefit from the training and 20 – 30 minutes is plenty. Generally, you would start out with between 6 – 10 exercises at a low weight or light bodyweight resistance with a mixed routine of upper and lower body exercises as well as possibly 1 or 2 core or balance exercises. Focus on higher reps and lighter weights.
In terms of which exercises, starting with simple bodyweight exercises with good technique is the key. Squat, lunge, half/full push up, side lunge, plank/half plank, curls, presses and dips would be examples of simple but effective exercises for building basic strength.
Start small, start today and gain the benefits!
A little is better than nothing and too much too soon generally leads you to being put off the training. This is common in strength training and this approach will often lead to injury through overload.
As you continue your training, you will generally start to feel better within yourself and look better to yourself, as you lose weight and tone up. I have yet to meet someone who hasn’t felt much better in the short or long term from resistance. At APC, we offer a range of gym program, physio led gym classes and functional rehabilitation, call us today so we can start you on your journey to feeling strong and feeling good!
