Exercise
“I started strength training in midlife – here’s why”
Liz on the importance of strength training in midlife – and why it’s never too late to get started.
Our bodies are designed to move, and getting older is no time to slump on the sofa with a pack of Pringles. Sitting is the new smoking – it’s a killer. That’s especially true for women.
The only way to retain strong, well-toned muscles and bone strength is by exercise. It doesn’t have to be for long, but it does have to be intense (like lifting weights or resistance exercise) and regular (two to three times a week, every week).
For fitness, strength and shape, when it comes to our bodies, it’s a case of use it or lose it.
I started strength training in midlife – here’s why
Taking up weight-lifting might not be the first thing that springs to mind when considering ways to work out in midlife, but trust me, a set of dumbbells can be your new best friend.
Lifting weights, such as simple dumbbells or kettlebells, not the circus-style strong man iron bars, is one of the very best ways for women to preserve muscle mass as they age. Using any kind of weight (a dumbbell or your own body weight) for exercise builds muscle tone and definition, without giving you the shape of a bodybuilder.
For the average woman, lifting a few weights strengthens joints, prevents muscle loss and builds better bone health. Feeling strong is a powerful and priceless confidence-booster. Truth be told, if we don’t lift weights, we’ll age faster.
The reality of a sedentary lifestyle
Sarcopenia, or muscle loss, happens at the rate of around 1% or more each year after the age of 30. Loss of oestrogen during perimenopause and beyond accelerates this loss, also reducing bone density and making us more likely to develop osteoporosis and bone fractures. Losing our muscle strength obviously leaves us weaker as we age, more likely to suffer a physical injury as well as worse metabolic health.
With physical weakness comes a real feeling of getting old, of not being able to do the things we’d like to do, having less energy and motivation to embrace and enjoy life to the full. Weight-lifting can help reverse this trend. This is due to putting our bones under weight-bearing stress, forcing them to grow stronger and increase in density in order to cope.
Building up our muscle mass also protects against weight gain. The more lean muscle tissue we have, the faster the rate at which we burn energy.
Muscle is a metabolically active tissue, burning dietary carbs and body fat to fuel the body’s daily activities. The more muscle, the higher our basal metabolic rate, resulting in a greater number of calories burnt over a day. This means we can eat more without piling on the pounds. This is especially significant as we age, a time when our basal metabolic rate drops (one reason why middle-age spread occurs).
How to get started with strength training
Most gyms will off er a free introductory session. There are also a huge number of beginner tutorials on YouTube showing exactly how to do weighted exercises with the correct form to minimise risk of injury. Start small and slow. Resistance bands are easy and inexpensive and can be used for leg and arm workouts using varying degrees of tension. The stronger the band, the greater the resistance as the harder it is to pull apart. Once your muscle fibres are used to a bit of regular activation, move on up to dumbbells.
Start with a weight that you can lift 10–15 times under control without losing your posture. Begin with one or two sets of 10–15 repetitions, resting for 60 seconds between each set. I have two sets of weights under my bed, a pair of 6kg dumbbells that I use for bicep curls and front arm raises, plus a pair of much heavier 18kg kettlebell weights that I use when I do my squats (often still wearing my pyjamas).
I started with much lighter weights, and have gradually moved on up the scale. Be patient with your progress. It’s important to give your body a day or two of rest between sessions for muscles to recover. And don’t forget to stretch after each session too.
Future-proofing our health
When it comes to longevity, one of the most exciting discoveries regarding weight-lifting in later life is research showing it encourages the growth of new muscle and bone stem cells. This is highly significant, as tissue regeneration declines with age. If something as simple as lifting a few weights can actually reverse this – bring it on!
Studies also show that weight-bearing exercise influences stem cells to turn themselves into bone, not fat. So while we might not see a reduction in our overall weight on the scales, we are likely to find our bones become heavier, denser and stronger as our fat reserves dwindle.
Eating a high-protein diet and adding in some resistance movement on a daily basis really are two simple keys to a longer, stronger and more energised life.
Find more of Liz’s tips for health in midlife and beyond in A Better Second Half
