“We don’t quit playing because we age, we age because we quit playing.”- George Bernard Shaw
Who wouldn’t like to say, “I look and feel the same as I did 30 years ago—muscular and toned”. Well you can, there is scientific evidence that showcases the amazing benefits from strength training regularly.
- Bone Density. One of the most desired reasons for strength training as we age is to prevent osteoporosis. Most of us, have experienced knowing an aging adult who never came back from a hip fracture. According to the National Osteoporosis Foundation, bone loss usually speeds up for both men and women during midlife. Aging individuals 65 to 70 who experience a hip fracture are five times more likely to die within a year than those of the same age that don’t experience a fracture.
Studies have shown that weight lifting can prevent bone loss and may even help build new bone. In one study, postmenopausal women who participated in a strength-training program for a year saw significant increases in their bone density of the spine and hip, two areas affected most by osteoporosis in older women. Developing a strength and balance/stability program, especially targeting the hips and core, can help prevent falls. - Aesthetics. We all want to look good as we age. Generally, we gain about 10 pounds of body weight every decade during midlife years. Most people try to counter balance this change through dieting. About 25 percent of weight lost during calorie-restricted diets is muscle tissue, which is already in short supply as we get older. Maintaining a strong frame gives a sense of confidence—we walk a little taller and we feel a little better. Our clothes look better on and we can maintain our shape by weight lifting.
- Testosterone Levels. Participating in a strength program as we age also helps keep testosterone levels higher. Natural testosterone is great for the body and lifting can even increase testosterone levels. Testosterone helps us build lean mass, and the leaner mass you have, the greater your body’s metabolic activity. You know what that means, don’t you? Energy = calories burned. Think of a nice roaring fire that has had quality hardwood thrown on it. More lean mass is like dry wood—the fire blazes with it. As we age, we can keep the metabolism firing by maintaining some muscles on our frame. Testosterone is our friend and strength training help us with that.
- Mental Strength. As we age, life becomes more complicated. Finances, aging parents, growing children, job changes, death, etc. Training with weights develops an internal strength more than other methods.
Strength training enables us to maintain a level of strength, so we can continue to do the things we love such as swimming, biking, or playing with your kids. It is also vital to your shape, testosterone, bones and mood.
Before you start any strength-training program, please consult a medical professional and find an educator or well-qualified trainer, such as the Park Athletic Club Staff for strength training guidance and to screen your metabolism levels.
Park Athletic Club:
Location: AP4 behind medical – Side entrance between AP3 and AP4.
Hours: Monday – Thursday 5 A.M. – 8 P.M. Friday 5 A.M. – 7 P.M.