The human body goes through significant changes as we age, changes which impact the way we feel, the way we move, and the way we look. By the time we reach our 40s, for many of us, we begin to notice a slowdown in metabolism, drops in energy levels, and even things like lugging in groceries or climbing the stairs seem a little more difficult. For most, cardio is the go-to cure. But here’s the thing: After 40, strength training is just as important, if not more so, as cardio. Although running, cycling and swimming are all great forms of cardiovascular exercise, they don’t hit all the body parts that are in need of attention as you age. So let’s take a deep dive into why strength training is essential for everyone over 40, and why it deserves just as much air time in your routine as cardio.
Strength Training Keeps Your Metabolism Working
“Your metabolism slows down as you age. After age 40, most people notice that that they gain weight more easily, even when eating the same amount of food as in the past. This is largely because of muscle mass being lost to the ageing process. The catch is, muscle burns more calories compared with fat at rest. This is why the more muscle mass you lose, the slower your metabolism declines.
Strength training can counter this muscle loss and increase your metabolism. And bringing up your muscular base through either weight lifting or body weight workouts not only enhance your physique but will also give you the advantage to not put on weight easily or even lose weight when desired. The more muscle you carry, the higher your resting metabolic rate, contributing to long-term weight management benefits.
So, the next time you are wondering if you should hop on the treadmill or pump some iron, remember that strength training will help you burn more calories as you go about your day, even while lying on the couch!
Strength Training Preserves Bone Health
Osteoporosis is a significant issue for those over 40, particularly for women post-menopause. As bone density declines with age, the chance of fractures and injuries increases. But the good news is, strength training can help maintain bone density and even stimulate new bone growth.
The stress applied to your bones when you lift weights or do resistance exercise stimulates the production of bone-forming cells. In fact, research has shown that strength training can increase bone density, particularly in regions vulnerable to osteoporosis, such as the hips, spine and wrists. Strength training must be an important aspect of your fitness regimen if you want to keep your bones strong and protect yourself against the threat of fractures.
Strength training decreases the risk of injury
Obviously, as we grow older and age, the risk for injury goes up. Whether from a slip on a sidewalk, a misstep on the stairs, or simply bending down to retrieve something, falls and injuries become increasingly frequent as people age. Strength training not only strengthens your muscles, but it also teaches you to maintain proper stability, coordination, and body mechanics, making you less prone to accidents.
When you strengthen the muscles that stabilize your joints — such as your knees, hips and shoulders — it can help provide better support around those areas, making them less susceptible to injury. Also, because strength training can improve your proprioception (the awareness of your body’s position in space), it enhances your balance, key to remaining steady on your feet and decreasing your risk for falls.
Weight Training Improves Mental Health
Exercise is well known for its mental health effects, but strength training can be particularly powerful. Practicing resistance exercises triggers an endorphin release, which is linked to better mood and lower stress. This may combat anxiety and depression, which can be prevalent as we age.
Strength training also provides you a sense of accomplishment. Seeing your strength progress over time — whether it is lifting greater weights or one’s reps — is a major boost to your self-esteem. That sensation of accomplishment can help you feel confident, driven and better prepared to face life’s problems.
Strength Training Improves Functional Fitness
In our 20s and 30s, our bodies can pretty much weather anything without much effort. But the simple acts of lifting a heavy box, bending over to tie our shoes or carrying groceries can begin to feel impossible as we age. One key aspect of functional fitness — that is, your ability to perform everyday tasks with ease — is strength training; having enough muscle with adequate control to execute daily tasks without straining.
You can make everyday tasks easier and more achievable by increasing your strength. And as you develop more strength, you’ll find you can do those activities more easily elsewhere and without some of the aches and pains that often come along with them. Being able to lift your children or grandchildren, carry furniture or clean your home for example becomes that much easier when you’ve laid down a strong base of strength.
This Is How Strength Training Helps Your Heart
While cardiovascular exercises such as running and swimming do wonders for your heart, strength training is equally beneficial for your heart health. But actually, strength training can lower high blood pressure, decrease cholesterol levels and boost your cardiovascular health overall.
Strength training also benefits blood sugar regulation. Regular weight lifting or resistance activity can increase insulin sensitivity, thereby lowering the risk for developing type 2 diabetes. This becomes even more critical as we get older; the risk of developing chronic conditions such as diabetes increases with age.
Boosts Flexibility Strengthening Exercises
Flexibility also decreases with age, and tight muscles can cause pain and discomfort. Strength training does not only make you stronger, but it also contributes to the flexibility of your muscles when they are stretched and lengthened during exercises. Movements such as squats, deadlifts and lunges stretch and strengthen your muscles (including the ligaments and tendons that support them), which can help improve your range of motion, and flexibility in general.
Maintaining flexibility can be critical as you get older because it helps you move with more freedom, enhances overall flexibility, promotes less stiffness, and reduces the risk of injury. Adding strength training to your regimen also equips your body with the tools needed to remain limber and agile.
Strength Training Makes You More Confident
Something undeniably empowering comes from getting stronger. Perhaps most importantly, as you observe your muscles bulking up, your strength building and your body changing, you’ll feel that you’ve achieved something that took you time, dedication and hard work. Building strength increases self-esteem and helps you to feel more comfortable in your own skin.
Furthermore, strength training has mental benefits as well, like better mood and less stress that has a positive affect on your overall confidence. When you feel well physically and mentally, you’re more likely to tackle life’s challenges with a positive perspective.
Strength Training Combats Age-Related Muscle Loss
However, as noted before, with aging there is a gradual loss of muscle mass, and this process greatly accelerates after the age of 40. More deteriorating is the medical condition of age-related muscle loss, with strength loss, fatigue, and reduced functional capacity. The most effective countermeasure to this process is strength training. Building and maintaining muscle mass through resistance exercises can slow the effects of sarcopenia, allowing you to continue to live an active, independent life.
You Can Do Strength Training Anywhere
And one of the reasons strength training is so easy to access — and vital — after 40 is that you don’t need an elaborate gym to do it. Though gym memberships can be costly, bodyweight exercises and resistance bands can be done in the comfort of your home with little to no cost. This means that even if you don’t have time for a gym, strength training integrates very well into your life.
Conclusion
Cardio is undoubtedly important for heart health and general fitness, but so too is resistance exercise, especially after age 40. It also helps preserve muscle mass, improve metabolism, increase bone density, reduce the risk of injury and support mental health. It also increases your self-esteem and helps you carry out daily activities with ease. So if you’ve been neglecting strength training in favor of cardio, it’s time to reassess your game plan. Why strength training is so important for healthy, active living — and should be a central part of your fitness plan post-40.
FAQs
How often should I complete strength training after 40?
In general, you should strength train at least two to three times a week. This cadence enables you to hit various muscle groups and allows your muscles adequate time to recover between workouts.
What kind of strength training can I do in my 40s?
You can begin with your basic movements like squats, lunges, push-ups and dumbbell exercises. As you are getting stronger, you can work in higher-level movements like deadlifts, pull-ups, or kettlebell stuff.
Is strength training safe for people over 40?
Hallelujah: Yes, weight and strength training is safe for most people over 40, as long as you’re using proper form and beginning with weights or resistance levels that are appropriate for you. If you’re new to strength training, think about working with a fitness professional.
How long does strength training take to see results?
Results vary, but the average results for individuals are an increase in strength and endurance within 4-6 weeks. If you’re pretty consistent and give the workout your best, visible changes in muscle tone will take a few months.
Does strength training alleviate joint pain?
Yes, strengthening the muscles around your joints can reduce joint pain. It offers cushioning to the joints, which helps in putting less pressure on them and increases mobility.
Outside of building my muscle, what is the benefit of strength training?
Resistance training is great for boosting metabolism, increasing bone density, lowering risk of chronic illness, improving heart health, enhancing mental health and increasing mobility and balance.
Yes, if you have existing health conditions, you can strength train.
Always check with your health care provider before starting any new exercise program, especially if you have health conditions. Most people will benefit with the proper adjustments to strength training.