Here's why! Now that I'm in my 40's, I'm SO happy that I started weight training so long ago. Many of the ailments that some of my friends my age and older are dealing with, have bypassed me. I'm stronger than ever and not trying to brag BUT, when I'm in my boxing classes with women 1/2 my age, I'm kicking their butts!!! Or at the very minimum, keeping up equally.
So why should YOU incorporate weight training into your lifestyle?
#1: Increased Muscle Mass – It’s no secret that muscle mass naturally declines with age, in both men and women, although women tend to be lose more because they do not train their muscles as they age. Other benefits of increased muscle mass include:
#: 2 Increased Metabolism – One of the most difficult things to deal with over the age of 40 is a slow metabolism. There’s nothing more frustrating than not being able to lose weight as easily as when you were in your 20s or 30s. It’s the biggest complaint of women over 40, according to a number of studies.
Unlike fat, muscle is metabolically active. When you build more muscle, you burn more calories. Not only do you burn more calories while you’re working out, but also after thanks to EPOC (excess post- exercise oxygen consumption). Unfortunately, you can’t experience this calorie after burn by doing cardio. This only happens from resistance training.
#3: Reversal and slowing of Bone-Density Loss – Like metabolism, your bone density naturally declines with age. This is an issue for a number of reasons. Weak and fragile bones not only put you at a greater risk for bone fractures, they’ll also limit your mobility and impact your posture. Luckily, if you’ve not been doing weight training for years, once you start back you’ll quickly see improvements in bone mass and bone density.
#4: Better Quality Sleep – Another big complaint of women over 40 is difficulty going to sleep and getting quality sleep. Any form of exercise can be good for improving sleep patterns, but resistance training is particularly beneficial for women over the age of 40. A number of studies have shown that weight training improves hormonal balance, which significantly increases quality of sleep.
#5: Improved Body Image – There are a number of reasons people work out. But one of the main motivations to exercise is to look better. Resistance training makes you leaner, stronger, and more toned. Of course, once you start seeing physical differences your confidence and self-image are going to improve. By focusing less on the scale and more on increasing your strength and weights, you’ll be happier with your body image.
#6: More Energy – Doing resistance training can help you feel more energized throughout the day. The exercise will help release endorphins, improving your mood and energy levels. If you’ve ever done weight training, you have experienced the boost of energy and confidence as soon as you finish. You might be tired right after the workout, but soon after you feel amazing and ready to attack the
#7: Improved Overall Health – Studies have demonstrated the benefits of strength training for lower blood pressure, resting heart rate, insulin sensitivity, and triglycerides. These are all factors related to diabetes, heart attack, and obesity in women over the age of 40. By improving these markers through strength training you will greatly decrease your chance of these life-threatening conditions.
#8: Increased Sex Drive – Many women in their 40s complain about not having the same sex drive as when they were in their 20s and 30s. You know now that strength training improves sleep quality, energy levels, and self-confidence. It also increases testosterone production (yes, ladies, that’s a good thing!) and estrogen balance, which significantly boost sex drive.
#9: Reduced Risk of Cancer – Women in their 40s are at a greater risk for breast and ovarian cancers. While there is no clear research that resistance training reduces your risk of cancer, there is an interesting report worth noting: A 2011 study from National Analysts Worldwide showed general exercise lowers estrogen and progesterone levels in pre-menopausal women at high risk of breast cancer. That’s certainly an indicator that exercise can help reduce the risk of breast cancer for women in their 40s.
So for these reasons and many more, I will ALWAYS include weight training into my routine.
Here's a workout to get you started!