You’ve no doubt heard everyone talking about the importance of strength training as we grow older. But what is it, why should you do it and where to start? Today I’m going to break it down quickly and point you in the direction of 3 resources that should help get you going with this now, all that can be done at home with no need for visits to the gym.
What is strength training?
Strength training, sometimes also called resistance training, is anything that you do that makes your muscles resist against an external force.
Most commonly, you’re going to see training that uses your own body as resistance, such as yoga, or you can start with weights and bands.
Simple to try exercises like push ups, squats, lunges use your body weight, and then you could use resistance bands, dumbbells or kettlebells to work out too.
Anyone can do this, at any age and fitness level.
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Why should your strength train?
As we age, our muscle mass decreases, typically from around 30 years of age. This happens to everyone, but particularly women as our muscles take a hit as our oestrogen levels reduce.
Along with improving muscle mass, it strengthens joints, another thing that reducing hormone levels can affect.
It also helps cardiovascular health, bones, reduces risk of injury, improves balance and boosts mental health.
Building muscle mass this way keeps your body toned and fit and an increased muscle mass boosts your metabolism as it starts to become more sluggish with age.
Wins all round, right?
I’d also add that it’s very easy to get started with and do, so why not?
3 resources to start your strength training
These are things that you can do yourself, at home, now.
I am by no means against gyms, but I wanted to share a way to get into this that’s very accessible, cheap and easier to fit around your commitments than a gym visit.
1. The easiest and most accessible way to start is to pop YouTube on and choose a strength training channel that appeals to you. There are thousands of them! You might like to choose a certain type of exercise or you might want to think about the amount of time you have available so you can choose by video length. You’ll then get used to the types of videos you like and the YouTubers you enjoy.
As a starting point, if you’re looking for yoga, I’d recommend Yoga with Adrienne, if you want dumbbells I’d suggest FitbyMik or Caroline Girvan and for Pilates, try MovewithNicole.
2. Get yourself a few free weights. You’ll want to start with manageable weights and gradually build up, so I’d suggest a small dumbbell tower.
These ones have served me well, and offer a good range of weights. You can then add greater weights in as and when you’re ready.
A little bonus suggestion might be to get yourself a mat, if you are keen to get going with this. I find it makes it more comfortable to work out, especially doing those Dead Bugs! This one works well as an exercise mat and can be used for yoga or Pilates too, so is a fab all rounder. I do have a separate mat for yoga now, as I find this one is absolutely brilliant, but start small and see what you need. I use both several times a week, so they’ve been good investments.
3. I am always going to recommend a book! You know I am, I always like to understand more through reading around a subject, and the book I’d recommend is Next Level by Stacy Sims.
It’s focused on women’s fitness and strength for those of us in our 30s to 60s, but I think it applies to us all. You can read this one cover to cover and then dip back in and out of it.
It helps you to better understand why our bodies need to move and train in certain ways and offers practical advice and suggestions to help. It’s bound to motivate you to get started on this, and it is never too late.
And that’s it!
Just start, see what you like, see what works for you and stick with it.
Best of luck!
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