If we want to age gracefully and live an independent life, it’s important to maintain strength, flexibility and mobility. One way to achieve this is through weight training. Weight lifting is an effective way to build strength, improve bone density, and promote weight loss. In this article, we will explore the benefits of strength training and the effect it has on the body.

What Does Strength Training Do for Your Body?

Strength Training involves lifting weights or using resistance to build strength in the muscles. When you lift weights, you create microscopic tears in the muscle fibers. These tears heal and grow back stronger, resulting in increased muscle mass and strength. Weight lifting also helps to improve bone density, joint mobility, and flexibility.

10 Benefits of Weight Training for People of All Ages

1. Increased Strength: Weight lifting is an effective way to increase strength and build muscle mass. This can help to improve overall fitness and athletic performance. After the age of 30, it’s possible to lose 1-2% of muscle mass per year. Strength training will help slow down the loss of muscle mass.
   
   
2. Weight Loss: Weight training can help to promote weight loss by increasing metabolism and burning calories. Strength training also improves your cardiovascular health.
   
   
3. Improved Balance: Lifting weights can help to improve balance and stability, which can reduce the risk of falls and injuries.
   
   
4. Better Posture: Strength training can help to improve posture and reduce the risk of back pain and other posture-related issues.
   
   
5. Increased Bone Density: Weight lifting can help maintain strong, healthy bones, which is especially important for older adults at risk for osteoporosis. “Since strength training supports bone density, it can help lower your risk of osteoporosis,” says Watts. Osteoporosis, which is common in older women, occurs when bones become porous and weak, and more prone to breaking.
   
   
6. Reduced Risk of Chronic Disease: Regular weight training can help to reduce the risk of chronic diseases such as heart disease, diabetes, and high blood pressure. Researchers from the American College of Cardiology in 2018, found that weight training can be just as effective as cardio in promoting heart health.
   
   
7. Improved Joint Mobility: Lifting weights can help to improve joint mobility and flexibility, which can reduce the risk of joint pain and injury.
   
   
8. Better Sleep: Strength training can improve sleep quality and help to reduce insomnia.
   
   
9. Reduced Stress and Anxiety: Weight lifting can help to reduce stress and anxiety by releasing endorphins and promoting relaxation. A meta-analysis of 33 clinical trials (over 1,800 subjects) published in the peer-reviewed journal JAMA Psychiatry in 2018 found that participants who performed resistance training showed a significant reduction in symptoms of depression.
   
   
10. Improved Self-Esteem: Regular weight training can help to improve self-esteem and body image by building strength and muscle mass.

How Does Strength Training Help You as You Age?

It’s important to maintain muscle mass and bone density to promote healthy aging. Strength training can help to improve bone density, reduce the risk of falls and fractures, and improve overall health and fitness. It can also help to reduce the risk of chronic diseases such as heart disease, diabetes, and high blood pressure. Chiropractic care can complement strength training by helping to improve joint mobility and reduce pain and stiffness.

Should Strength Training Be Different Between Men and Women?

Strength training needs can vary between men and women due to differences in muscle mass and hormonal factors. However, both men and women can benefit from weight training, with some adjustments made to account for individual differences. Chiropractors can help to tailor strength training programs to individual needs and goals.

Should You Strength Train if You are Above 50 Years Old?

Strength training is safe and effective for older adults, and can help to promote healthy aging. It can help to improve bone density, reduce the risk of falls and fractures, and improve overall fitness and health. However, it’s important to consult with a healthcare provider before starting a new exercise program.

A 2019 study published in Medicine & Science in Sports & Exercise which found that people who did at least one hour of strength training per week had a 40 to 70 percent lower risk of heart attack or stroke compared to those who didn’t.
Can Lifting Weights Help Older Women with Osteoporosis?
Strength training can help to improve bone density and reduce the risk of osteoporosis in older women. It’s important to consult with a healthcare provider to ensure that exercise programs are safe and effective for individual needs.

Conclusion

Weight lifting is an effective way to build strength, improve bone density, and promote healthy aging. Regular strength training can help to reduce the risk of chronic diseases, improve joint mobility and flexibility, and enhance overall fitness and health. From a chiropractic and longevity perspective, weight training is an important part of a comprehensive health and wellness plan. However, it’s important to consult with a healthcare provider before starting a new exercise program, especially if you have any pre-existing health conditions. By incorporating weight training into your fitness routine, you can improve your physical and mental well-being and promote healthy aging.