Health & Wellness

Why We Need To Do Strength Training

July 30, 2015
Include Strength Training in your fitness program

Strength Training should be a part of our regular exercise program at any age but especially as we head into midlife and beyond.

 

strength training benefits

 

What Exactly Is Strength Training?

Strength training is also known as Resistance or Weight Training and no, you don’t have to be a weight lifter to make this type of training part of your physical activity.  In this type of training you make the muscles work against the force of the resistance and in doing so the muscles become stronger and more toned in appearance.

Why Is Strength Training So Important?

  • As we age, our bodies become weaker and more susceptible to problems such as Osteoporosis which is a bone degenerative disease.
  • Strength training can slow down this process by improving bone density, joint function, increased muscle mass, tendon and ligament strength.
  • As it is a form of aerobic work out your heart and lungs will become stronger and you will also lose weight.
  • Strength training also improves balance and flexibility as well as strengthening your back for better posture.

How Often Should I Train?

  • Adults should do muscle strength training at least two three days per week.
  • Strength training can be done at home or at the gym.
  • It is recommended that you have a couple of sessions with a personal trainer who can explain the correct way to lift weights without injury.
  • You can easily do this type of training at home and you don’t need expensive gym equipment – even your own body weight can be used.

What Type of Weights Do I Need?

There are different types of weights which can be used in your training.

  • You own body weight can be used to perform squats, planks and push ups
  • Dumbbells or free weights
  • A Medicine Ball can be used in various weights
  • Resistance Bands – these are an easy and affordable way to train.  They are easy to use and provide resistance when you stretch them.
  • Weight machines – these are used in gyms and use weights or hydralics

How Heavy Should The Weights Be?

Start with 2kg free weights – DON’T TRY TO LIFT TOO MUCH TOO SOON

In my next post I’ll be introducing some basic weight training to start you on your way to stronger bones, better posture and a healthier life.

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15 Comments

  • Reply Michelle July 30, 2015 at 10:48

    I agree this is so important as we get older. I’ve been doing weight lifting with 5 lb. weights for years and I notice without a doubt how much stronger and tone my arms, shoulders and back are. Staying fit in our older years makes a huge difference in just doing everyday lifting. Great tips.

    • Reply sue July 31, 2015 at 15:08

      I only started weights about 18 months ago and I can really see the difference. We don’t realize that we lose strength and I can see the difference now lifting my young grandson to when my granddaughter was his age. Thanks for commenting and glad we think the same 🙂 Keep Sizzling!

  • Reply Debbie @ Coach Debbie Runs July 31, 2015 at 22:25

    I’m so glad that you’re addressing this because it’s so important. Basically if we don’t get ourselves stronger, we get weaker. Excellent posy.

    • Reply sue August 1, 2015 at 08:38

      Yes Debbie. I concentrated on running and didn’t start strength training until about 18 months ago. I have had back problems and the training has really helped. I’m happy you thought it was a good post. Have a great weekend.

  • Reply Kathleen July 31, 2015 at 22:46

    That is great Sue, I am really looking forward to your next post. I need some structure in what I do.
    Love having you on Fridays Blog Booster Party #17

    • Reply sue August 1, 2015 at 08:39

      Hi Kathleen, always love linking up with your Fridays Blog Booster Party. I didn’t start strength training until about 18 months ago but it has really helped my lower back which has been a problem for quite a while. I feel much stronger and fitter and you don’t have to lift heavy weights to achieve results. Have a lovely weekend!

  • Reply Terri Webster Schrandt August 1, 2015 at 13:16

    Excellent post, Sue! I hated the idea of weight training until I hot my mid-40s. By then I joined a gym and hired a PT. I love the TRX too!

    • Reply sue August 2, 2015 at 12:31

      Thanks Terri! I didn’t start until about 18 months ago but can really see the difference. Thanks for commenting and have a great week!

  • Reply Kathleen August 6, 2015 at 13:31

    Congratulations Sue. This post was in the TOP TWO most clicked on Fridays Blog Booster Party #17. It will be featured on Friday. Don’t for get to join us with more of your posts. You may also enjoy the Pinterest Game where random pins win FEATURES.

    Kathleen

    • Reply sue August 6, 2015 at 14:44

      Oh thanks so much Kathleen. I still get a buzz and thrill when I receive a message like this. I’m always doubting my ability re the blog but then something like this happens and the old self-esteem gets a boost! See you Friday!

  • Reply Beth August 7, 2015 at 18:52

    I just joined Orange Theory. I realized in the past year that I need the motivation of a group as I’ve gotten older. I really like it but it is one tough workout!

    • Reply sue August 8, 2015 at 10:04

      Hi Beth I hadn’t heard of Orange Theory so looked it up. We can all do with exercise buddies it makes it so much easier than trying to motivate yourself to train on your own. I bet it is tough but I also bet you feel great afterwards! Thanks for the comment, enjoy your weekend.

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