Strength Training Over 40: Benefits and Considerations to Optimize Your Life
Longevity and anti-aging have jumped to the forefront as some of the hottest topics in 2022. Hormonal injections, fillers, and immune system optimization are quickly becoming commonplace and the quest to combat aging has turned into an ever-growing field.
While these advancements in medical technology and longevity are outstanding and impressive in their own right, we mustn’t forget the long-researched components of healthy living including proper nutrition and exercise.
When you mention the term strength training, many fall into the misconception that strength training is only for young individuals, is used for aesthetic purposes, or should be avoided as we age. Quite the contrary, strength training becomes ever more critical as we age and is essential in staving off age-related changes, maintaining functional fitness, and optimizing your quality of life. Let’s break down the facts and provide some considerations for why strength training over 40 isn’t just recommended it’s imperative!
Combats Age-Related Changes
As we age, various processes inevitably occur caused by hormonal shifts in our bodies. These changes, which some call “aging” can begin as early as age 30 and include a reduction in muscle tissue, or sarcopenia, and a loss in bone mineral density, or osteopenia. Without adequate muscle mass and bone mineral density, an individual will experience reduced strength, reduced function, and an increased risk of falls and fractures. Luckily, there are several ways to stave off or even reverse these changes, one of which is resistance training. Both the muscles and bones respond to stresses placed on them by breaking down and rebuilding stronger. Resistance training offers the body a safe stressor that facilitates osteoblastic or bone-building activity while simultaneously increasing muscle mass and its force-producing capabilities. Functionally, addressing these processes with well-programmed strength training contributes to improved lean muscle mass, increased functional strength, and reduced risk of injury.
Enhances Quality of Life
Besides the physiological benefits that occur at a cellular level, resistance training also enhances overall quality of life by improving function, promoting mental wellness and acuity, and facilitating independence. Physical strength is of vital importance when it comes to longevity and enhances both physical and mental well-being and vitality. Everyday tasks such as floor transfers, caring for grandchildren, or changing a tire all require a great deal of strength and mobility. Strength training sets us up for success with these daily activities by priming the neuromuscular system through practice and adaptation. Strength is not a given. It must be earned, but once earned, can enhance our confidence, independence, and happiness as we age.
Considerations for Strength Training Over 40
Ready to kick-start your strength training program? Here are a couple of considerations to get you started:
The term “progressive resistance training” is exactly what it sounds like. Strengthening is progressive and takes time and patience. If you want to make a meaningful change in strength, you need sufficient muscle fatigue to facilitate adaptation.
Focus on function. Life is a series of movements ranging from half-kneeling to squatting, climbing to reaching and your training program should mimic that.
Ensure a proper warm-up. Take the body through a dynamic warm-up phase before initiating strength training and increase your load gradually. This helps prime the muscles to accept force more efficiently, increases body temperature and circulation, and protects you against injury.
Perfect your form first. Strength training is pointless if form is not perfected prior to adding load. Stabilize, use visual feedback to correct yourself and when in doubt, listen to your body.
Incorporate variety. Keep your mind and body guessing. Vary stability demands and keep your balance system in check. This keeps you mentally and physically agile and ready to accept the ever-changing demands of life.
Take a holistic approach. Strength training is far more effective when accompanied by proper nutrition, hydration, and sleep. Make sleep a priority and fuel your body with nutritious food and sufficient water. Give yourself a little grace but also know that wellness is multi-faceted and should be approached as such.
The bottom line, strength training is an essential component of any anti-aging regimen. By staving off age-related physiological changes and optimizing human performance and functionality, resistance training improves quality of life and promotes longevity and overall vitality. You’ve heard the saying- 40 is the new 20- so grab your weights, embrace your youth and get ready to reap all the benefits that strength training has to offer.
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