Strong and Savage at 40: Why Strength Training is Your BFF as You Age (and How to Get Started!)
Hey there, amazing humans! Marie here, your friendly neighborhood 40-year-old strength training enthusiast, certified trainer, and National Board-Certified Health & Wellness Coach. Let's discuss something near and dear to my heart: strength training.
Now, I know what some of you might think: "Strength training? Isn't that for bodybuilders or young athletes?" Absolutely not! Strength training is your BFF as you age, and here's why:
Bone Density Boost: As we age, bone density naturally decreases, increasing the risk of osteoporosis. Strength training helps build and maintain strong bones, reducing fracture risk https://www.niams.nih.gov/health-topics/bone-health-and-osteoporosis.
Metabolism Magic: Muscle tissue burns more calories at rest than fat tissue. Strength training helps build muscle, which can slightly increase your metabolism and support healthy weight management https://www.mayoclinic.org/healthy-lifestyle/fitness/basics/strength-training/hlv-20049447.
Functional Fitness For The Win: Everyday activities become easier and safer with improved strength. Carrying groceries, climbing stairs, and even playing with grandkids – strength training empowers you to navigate life confidently! To start your training journey with Momentum, visit the website here! https://getmomentumfit.com/
But wait, Marie, I'm not in my 20s anymore! Where do I even begin?
Hold on there, superstar! Strength training is for everyBODY, regardless of age or experience. Here's the key: Meet yourself where you are. Don't compare yourself to the perfectly toned gym selfies you see online (trust me, there's a lot of curation happening there!). Meeting yourself where you are is crucial when starting a new fitness journey, especially strength training. It means acknowledging your current limitations, fitness level, and any past experiences that might influence your relationship with exercise. Ditching comparisons to others and the pressure to jump into advanced routines is key. Instead, embrace your body's unique starting point. Celebrate small victories, like mastering a bodyweight exercise or lifting a lighter weight for good form. This fosters a sense of accomplishment and builds confidence, making strength training a positive and sustainable experience. Remember, progress takes time and consistency. Be kind to yourself as you learn and grow, and focus on celebrating how far you've come, not how far you have left to go.
Dr. Stacy Sims, a leading expert in exercise physiology for women, emphasizes the importance of personalized training https://www.drstacysims.com/. A generic workout plan might be a good starting point, but a personalized strength training program is key to maximizing your fitness journey. It considers your unique strengths, weaknesses, and goals. This means targeting exercises that address your specific needs, whether building muscle mass, improving balance, or recovering from an injury. With a tailored program, you'll progress faster, reduce the risk of injury, and stay motivated by seeing results that align with your desires. This is why I founded Momentum Fit, a personal training studio in Ponte Vedra Beach. All people deserve to have their unique needs met when training.
Molly Galbraith, a renowned strength coach, advocates for a "progressive overload" approach, gradually increasing weight or intensity over time to see results https://www.mollygalbraith.com/. Progressive overload is a key concept in strength training, championed by organizations like the National Strength and Conditioning Association (NSCA). It essentially means gradually pushing your muscles harder over time. Without this progressive increase in stress, your body adapts to the workout and stops progressing.
The NSCA emphasizes this principle because it's crucial for ongoing improvement. You can achieve overload in different ways, such as lifting heavier weights, doing more reps or sets, shortening rest periods, or trying more difficult variations of exercises. The best approach depends on your personal goals and fitness level.
Here are some small steps to get you started with strength training:
Bodyweight Workouts: Squats, lunges, push-ups (modified versions work too!), planks – your own bodyweight can be a powerful tool!
Resistance Bands: These add a little more challenge and come in various resistance levels.
Dumbbells or Kettlebells: Invest in a light set and find beginner-friendly exercises online.
Start with a Trainer: A few sessions with a certified trainer can teach you proper form and create a personalized plan for your goals.
Remember, progress, not perfection, is the goal! Celebrate small victories, listen to your body, and most importantly, have fun! You deserve to feel strong, confident, and empowered at any age. Now, go out there and conquer your goals!
P.S. Check out the resources below for more information on strength training for women:
Dr. Stacy Sims: https://www.drstacysims.com/
Molly Galbraith: https://www.mollygalbraith.com/
National Institute on Aging: https://www.nia.nih.gov/health/exercise-and-physical-activity