Why Women Over 50 Should Lift Weights
My clients are mostly women over 50 years of age. I can tell as a group that they are the most hard-working and loyal customers that a personal trainer would ask for.
Hard-working, dedicated, and fully focused on improving and strengthening. When it comes to training, girls definitely reign.
“I need to get rid of this fat around me (fill in the blank)” is the main request I get when I meet with a new client. The impression is that they will lose the fat that has accumulated around their bellies if they do tonnes of crunches. That’s not how it works.
Exercises that target a particular part of the body do not burn up all the fat in that one region. I’m sorry.
Including developing a little extra padding in those “problem areas,” after 50, there are other changes taking place in your body. Here are just a few of the more common age adjustments:
• Menopause ends childbearing years• Grey hair replaces natural hair colour
• Sight disappears requiring reading glasses
• Gravity begins to take over as something starts to shrink a little
• Skin loses its usual elasticity and feels lose
• Thickness around the waist and hips begin to shape, but let’s stop there.
There is no way to stop the cycle of natural ageing. At 59, I’m shocked at how the last 20 years my body has improved. I have to work harder to keep up with every 12-month turn of the calendar. Because I know that I can’t stop the ageing process, my intention is to slow it down a little, and that should also be yours.
Lifting weights may be one of the easiest ways to slow down the effects of ageing after 50 years. Now, the little2-pound dumbbells I’m not thinking about. I’m talking about the REAL weight. Here are three reasons why after 50 you have to lift weights:
1. Bone Density You think you’re going to drink milk and take calcium supplements to keep your bones healthy and fight off the dreaded osteoporosis “humpback?” Thought about it again.
Lifting heavy weight is the best way to build strong bones. Think about it for a second-your brain (being the super-smart computer it is) determines that you need a little more thickness in that arm-bone or it will snap like a twig. Therefore, when you repeatedly hoist heavyweight, growth hormone is developed and new bone cells are formed to increase the skeletal structure (your arm) density and strength.
This is called “anatomical adaptation,” and it’s the fastest and best way to strengthen your bones.
2. Do you want to make your body a little “fat-burning machine?” There’s no question. Just begin to lift the heavyweight.
Your body produces lean muscle mass when you lift a weight, which requires calories to support it. This increases your basal metabolic rate and helps you burn more calories throughout the day.
The more you build muscle, the more calories you burn. If a ready supply of sugar is not available to the body, it will continue to use body fat for energy.
That’s where there’s good nutrition. Yet, needless to say, you’ll minimise the fat around your stomach, hips, buttocks, and arms if you raise the weight and build lean muscle.
3. Feel awesome I know this one doesn’t sound very scientific, but it will boost the morale by lifting weight and make you feel like you can do something.
The body produces endorphins when you lift heavyweight, which interact with your brain’s receptors and reduce your perception of pain. Also, endorphins trigger a “positive feeling” similar to morphine in your body. Essentially, when you work with weights, you get “high.”
Weight lifting is less dangerous and certainly less costly than taking drugs, both legally and illegally. It’s really cool for me to be greeted with a scowl at the door (I’m not in the mood to train) just to have my client give me a strong smile as I leave. Yup, it really does work for the endorphin thing.
So, if you’re a woman over 50, then try to lift the weight. My recommendation is to partner with a personal trainer who will be able to show you the correct workouts and how to properly perform them. Additionally, a good trainer will help you progress the movements and weight to make you stronger. Just let me know if you need any help.