2024-05-15 · 6 min read · TP Team
It's never too late to start lifting weights. Fitness has no age or ability limits and strength training can simply change your life as you start to get older. With age, you might be experiencing joint stiffness, loss of strength, balance and coordination and some people can experience these declines as early as 40. As we get older, the muscle fibres shrink in number and size which leads to a loss of strength. What else can contribute to this decline? Genetics, diet, smoking, alcohol use and a lack of physical activity.
Positive effects of resistance training as we age
Lifting weights can prevent and even reverse this decline by increasing the size of these reduced muscle fibres. As we build muscle, we are adding more weight to the skeleton, our bones are stimulated to strengthen and grow. As we increase bone mass, we can also reduce the risk of developing osteoporosis and fractures.
This is not to say you shouldn't keep doing your aerobic exercise such as walking, running, cycling, swimming as it is key to be looking after the lungs, however resistance training can significantly slow or reverse the decline of muscle mass, bone density and strength. In addition to this, there is evidence that strength training over 50 improves sleep and moods (this also happens at any age!).
## Strong muscles = strong bones!
As we grow older, our bone mass naturally decreases, and this puts us at greater risk of developing osteoporosis. Our bones become less dense as we get older for a number of reasons such as inactive lifestyles and hormonal changes. For women, menopause triggers the loss of minerals in bone tissue as we drop in oestrogen and for men, the decline in sex hormones can lead to a later development of osteoporosis. Resistance training can help to protect any loss in bone strength, and we put stress on our bones which promotes bone forming cells into action.
## Cardiovascular health
Resistance training not only promotes bone density, but it also helps maintain cardiovascular health.
You may wonder which type of exercise we should prioritise, aerobic or resistance? My advice would be resistance as it is healthier for the heart than going for a walk or a run.
## Chronic disease
A decrease in muscle mass and muscle metabolic quality as we grow old are thought to be the primary drivers of insulin resistance and type 2 diabetes in the older population. Resistance training can actually help improve insulin sensitivity. This refers to how sensitive the body's cells are in response to insulin. High insulin sensitivity allows the cells of the body to use blood glucose more effectively, reducing blood sugar. Low insulin sensitivity is known as insulin resistance. The cells do not absorb as much glucose, which might lead to excessively high blood sugar levels. Without proper management this can lead to type 2 diabetes.
How can we improve this? More resistance training! This can reduce the signs and symptoms of other chronic diseases such as heart disease, and arthritis, whilst also improving sleep and reducing depression.
## How does resistance training improve mental health?
• Positive effect on the mind
• You feel empowered, confident and more satisfied
• Improved cognitive functions such as memory, attention and how people do tasks
• Improved energy levels
• Better blood flow to the brain which keeps nerve cells healthy and supplied with oxygen, lower inflammation and less cellular damage
## Conclusion
Lifting weights can have a positive effect on your mind as well as your muscles and help you to live your best life for longer.
If you need any more advice on our programmes or over 60s training classes, please email us or fill in our form on the website.
Best wishes,
TP Health and Fitness Ltd
info@tphealthfitness.com
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