What if someone told you there was a relatively simple, inexpensive and easily accessible way to increase your metabolism, protect your bones, improve your posture, reduce back pain and decrease anxiety? It sounds too good to be true, right?
The reality is there is something that can do all these things and more for our physical and mental health — yet 80 percent of us refuse to do it.
This magic elixir is strength (weight) training. Working out with weights does all of the above and more. A recent study shows that women who participate in resistance training two to three days a week live longer and have a lower risk of heart disease than women who do no strength training. Strength training can also decrease symptoms of depression and anxiety.
Despite all these benefits, less than 20 percent of women over 45 strength train regularly. While many women participate in aerobic/cardio activity several times a week, they choose not to lift weights, even though most doctors recommend it.
Loss of Muscle
Dr. Candice Seti, Psy.D., CPT, CNC, a licensed clinical psychologist, certified personal trainer and certified nutrition coach, explains, “Sarcopenia is the age-related loss of muscle mass, quality and strength that begins to unfold pretty early in life. Even at age 30, we may begin to lose some of the muscle we use regularly."
The loss of muscle mass can impact the body in many ways. “Muscle uses more calories than fat, so it keeps your metabolism more active,” says Dr. Seti. “Muscle can give you the strength and balance you need to exercise safely and effectively — an important part of successful weight management.”
Sarcopenia can also cause a loss of stability and balance, increase the risk of falls and make it more challenging to perform simple daily tasks. "You need muscle to open jars, carry your groceries to and from the car, and go for a long walk,” explains Dr. Seti.
Weightlifting vs. Resistance Training
Weightlifting and resistance training are terms often used interchangeably. Both are forms of strength training, but they are slightly different ways of exercising.
“Any activities that require a participant to use a weight or force are considered strength training,” says Dr. Seti. “Weight training usually utilizes machines and/or free weights. Resistance training is done with bands, tubes and even your own body weight like in pushups and squats.”
Choosing between weightlifting and resistance training depends on the individual, their goals and comfort level. Both provide similar benefits, including building muscle mass.
Why the Reluctance?
Kim Turner, a certified fitness instructor and fitness business owner, says, “People may feel they are doing ‘enough’ if they do a cardio workout a few times a week. But while spin classes, walking and running are great, they don’t provide some of the benefits of strength training. Ideally, it is best to have a weekly fitness routine that includes both.”
Many women are reluctant to add strength training because they worry it will make them look bulky. “There can be a misconception that ‘weight training’ will lead to a bulky or overly muscular, masculine physique,” explains Turner. “But that is not the case unless that is the goal you are working toward. Instead, weight training will tone muscles and can give you a leaner appearance.”
Walking into a gym (especially when you have never strength trained) can be intimidating. All the different machines and free weights can be confusing and it’s hard to know where to begin. A fear of injury is also a common concern.
How to Get Started
“You don’t have to spend hours in the gym lifting heavy weights to reap the rewards of strength training,” says Dr. Seti.
Aim for 2 to 3 days a week, 45 minutes to an hour at a time, allowing for breaks when needed. Focus on proper form and know your limits. Turner says, “It’s best to start off slow and continue to increase the weight as you grow stronger.” You do want to fatigue the muscles but in a safe way.
Muscles need to be exercised regularly and consistently. Dr. Seti says, "If you find it hard to stick with an exercise regime without some type of accountability, consider getting a personal trainer who can create resistance exercise routines customized to your needs and preferences."
Or find a workout buddy. Turner says, “Friends can be accountability partners to each other, creating fun challenges, setting goals and making the experience more social.”
If going to the gym makes you uncomfortable, you can invest in a few inexpensive weights and train at home. There are numerous free exercise routines on YouTube and TikTok.
While getting started and staying committed may be hard, remember what all that strength training can do for you. “Not only will you look better, but you will feel better,” says Turner.
Begin with a short warm-up. To start, choose a lightweight you can handle. Aim for 10 to 12 repetitions of an exercise and rest between sets. Continue to challenge yourself by adding weight as you improve. Remember to stretch at the end of each workout session.
“Weight training will help you to stay independent as you age,” says Turner. “If you work on your strength, you will be able to continue things you enjoy doing for a long time."
How many of you do weight training? Do you love it? Let us know in the comments below.
