Why strength training over age 30 is non-negotiable
I can just feel the aerobic enthusiasts groan with the very mention of that title. I’ve experienced the disapproval many times when bringing up this issue with clients. This bold conclusion stems from over a decade of research and professional experience. The reality is this: adults who strength train regularly tend to be healthier and happier. But what exactly does strength training (often times called “resistance training”) offer you that other modes of exercise fail to? I’m glad you asked!
1: Builds stronger muscles and, thus, stronger bones
We reach peak bone mass somewhere between age 25 and 30. By age 40, we are losing bone mass. That is, unless we do something about it. While certainly nutrition and genetic factors play a part, consistent resistance training can have a measurable impact on maintaining bone mass.
2: Preserves metabolic rate and improves body composition (more muscle, less fat)
Metabolism typically begins to slow after age 30. This means we tend to hold onto more fat. Strength training can counter that. Furthermore, considering the fact that we can continue to burn calories up to 24 hours after a strength work out, the payout for a single work out can easily exceed that of an aerobic session.
3: Reduces risk of type 2 diabetes
Strength training has been shown to improve glucose control, thus reducing our risk of this awful condition. Add in the fact that you will also have less fat mass and that’s a fantastic double whammy for avoiding diabetes.
4: Improves our body’s hormonal environment
The hormonal cocktail begins to change considerably after age 30. It can contribute to hair loss, mood swings, erectile dysfunction and, of course, increased body fat as previously mentioned. Resistance training improves hormonal regulation, decreasing your risk or delaying the onset of these unwelcome changes.
5: Decreases your risk of injuries
It’s no secret that as we age we tend to become more susceptible to pains and strains. Proper strength training not only makes your muscles stronger, it also makes your connective tissues (tendons and ligaments) and joints more resilient. This means less risk for break down.
6: Improves balance and thus can reduce fall risk
I know, I know, falling is not exactly on your radar at age 35 (or even 45). But trust me when I say, your future self will thank you for this. According to the CDC, ¼ of Americans 65+ fall every year, every 11 seconds an older adult is treated in the ER for a fall, and every 19 minutes an older adult dies from a fall. Yikes!
7: Improved cognitive function
The overall volume of our brain begins to shrink when we are in our 30s. Strength training triggers favorable neurobiological processes that contribute to the preservation of brain function. With Alzheimer’s and dementia on the rise, I’d say being proactive in this regard is critical.
Need I go on?! Hopefully the significant quality of life improvements are enough to convince you that if you are 30 or above, you should be strength training. Doing 45-60 minutes sessions 2-3 times/week is really all it takes. Of course, you need a program that works for you, is mindful of your injury history, and is specific to your age and gender. I can help. If you want to get started, give me a call. Now is the time!