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7 Reasons You Should be Lifting Weights if You’re Over 40

November 17, 2015

 Lifting weights gives you an edge over belly fat, stress, heart disease and diabetes and it’s also the single most effective way to look better naked!

Here are 7 more great reasons why you should start lifting weights at home or get to a gym. A set of dumbbells at home is all you need to get started!

1. You will lose more weight than cardio alone

Research has shown that people who are training using cardio alone lose 75% of their weight from fat, while 25% is from muscle. Muscle loss may drop your weight on the scales, but it doesn’t improve your reflection in the mirror and it makes you more likely to gain back the fat you lost. However, if you weight train with cardio and a healthy diet, you’ll protect your hard-earned muscle and burn even more fat than cardio alone.

2. You will be less stressed and angry

Yoga isn’t the only Zen-inducing kind of exercise. Researchers found that people who performed 3 weight workouts a week for 6 months significantly improved their scores on measures of anger and stress.

3. Women gain strength, not bulk like Men

Researchers also found that unlike men, women typically don’t gain size from strength training, because compared to men, women have 10 to 30 times less of the hormones that cause muscle hypertrophy (big muscles). You will, however, develop muscle tone and definition which we all want.

4. You will improve your athletic ability for other sports like cycling, golf, and skiing and decrease injury

Over and over research concludes that strength training improves athletic ability in all other sports. Golfers can significantly increase their driving power.  Cyclists are able to continue for longer periods of time with less fatigue. Skiers improve technique and reduce injury. Whatever sport you play, strength training has been shown to improve overall performance as well as decrease the risk of injury.

5. Household chores will be easier – lifting the kids, groceries and laundry will not be a struggle 

If your maximum strength is increased, daily tasks and routine exercise will be far less likely to cause injury. Research studies conclude that even moderate weight training can increase a woman’s strength by 30 to 50%. Research also shows that women can develop their strength at the same rate as men.

6. You will improve your mood and fight depression

A Harvard study found that 10 weeks of strength training reduced clinical depression symptoms more successfully than standard counselling did. Women who strength train commonly report feeling more confident and capable as a result of their program, all important factors in fighting depression.

7. You decrease your risk of arthritis, osteoporosis and back pain

Weight training can increase spinal bone mineral density (and enhance bone modeling) by 13% in 6 months. This, coupled with an adequate amount of calcium, can be the best defense against osteoporosis. A recent 12-year study showed that strengthening the lower back muscles had an 80% success rate in eliminating or alleviating lower back pain.

In my next blog, I will be posting an easy at home dumbbell workout!

Hope this helps you start your journey to strength training to look and feel fantastic!

 

Suzanne The Lifestylist

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