Having celebrated a big birthday recently has made me more sentimental about aging than normal. But with sentimentality comes complaints. Granted, they’re not in a a “woe-is-me” kind of way- but with a bit more humor and irony attached to them.
Humor? My feeling is that if we don’t laugh about creaky joints, gray hair, diminishing eyesight, hearing and skin tone, then all that bitching becomes whiny. And who wants to listen to a whiner, anyway, especially an aging whiner?
Irony? To be deliberately contrary sure helps make things funny, don’t you think?
Anyhow, what I’m getting at is this so-called aging can’t be avoided, unless you don’t want to be around anymore. So we might as well do the best we can with it.
And that includes staying strong. Strength training is just as important a part of your fitness routine as is doing cardiovascular work. But sadly, so many women ignore it because they don’t have time. Or they’re afraid of developing big muscles (that’s a fallacy, by the way). Or they’re too intimidated to even try.
The American Council on Exercise (ACE) says that unless you regularly engage in activities to strengthen your muscles, you’ll lose about a half a pound of muscle a year in your 30s and 40s. Once you turn 50, they say, that rate can double.
I know I can’t force you to strength train. You don’t really have to do it, unless:
- You want to lose more muscle mass than you’re already losing with age.
- You don’t want to replace the lean muscle you lose, but instead prefer to increase the percentage of fat in your body.
- You don’t want to increase bone density and reduce your risk of osteoporosis.
- You don’t want to control your weight, since muscle helps burns fat more efficiently.
- You don’t want to boost your stamina, improve your balance and maintain your independence as you age.
- You don’t want to manage chronic conditions like back pain, arthritis, heart disease and diabetes.
- You want to rely on the kindness of strangers to open heavy doors and lift your suitcase.
- You don’t even have to go to a gym – you can do exercises at home.
Do I have your attention yet? If you’re starting to come over to my side, I’ll give you a bit more info:
- You only need two to three sessions each week to target the muscles in your legs, hips, back, abdomen, chest, shoulders and arms.
- Twenty minutes is enough to get a good strength training workout.
- Results are pretty quick; you’ll notice a change in just weeks.
I say no excuses not to do it! The CDC reports that research shows that strengthening exercises are both safe and effective no matter what your age, even if you’re not in perfect health. “People with health concerns – including heart disease or arthritis – often benefit the most,” they claim.
Are you sold yet? I believe so much in what I’m writing that I’m hosting a fabulous giveaway. You’ll receive your very own gorgeous hunk of a personal trainer signed copy of the book, Strength Training Exercises for Women, to guide you through everything you need to know to stay fit and lean. Written by fitness expert Joan Pagano, who writes health and fitness books specifically tailored to women, the guide includes and demonstrates more than 200 exercises.
Says Joan, “Adding strength training to your exercise regimen gives you a flatter belly, shapelier arms and firmer thighs, so you’ll look great in a little black dress and skinny jeans.”
Sounds pretty good to me! (Not to whine, but have you ever noticed what actually happens to your thighs as you get older?)
Leave a comment and tell me why you do or don’t strength train. The most original response will be chosen by Joan and me by Friday, November 21.
And even if you don’t win, you can get your own copy of Joan’s book here. (In case you’re wondering, I don’t get anything from promoting this. I just happen to know, and really like and respect, Joan).
OTHER POSTS ON EXERCISE:
http://mysocalledmidlife.net/how-exercise-can-help-preserve-your-muscles-and-much-more/
http://mysocalledmidlife.net/exercise-and-metbolism-whats-the-deal/
Linda says
I get a lot of cardio, but need to ramp up the strength training. Sounds like tbis book would be a good motivator!
Sheryl says
Hi Linda- Well, you’re certainly on the right track with your cardio! The book is a wonderful motivator, you’re right about that.
Irene S. Levine says
Did I already miss the offer for the personal trainer? :-(i
Sheryl says
The offer is still there, Irene (it’s just behind a book cover 🙂
Laura E. Kelly says
Hi Sheryl! Here’s why I’d like this book: I took some strength-training lessons from a gym guy named Sal last year, and while he was a fine teacher I kept thinking there must be different techniques for women (ie, not lying prone underneath a heavy, descending barbell). Judging by the name, sounds like this book is what I’m looking for!
Kim Acedo says
Yes! Yes! Yes!
If you don’t have time, I always recommend strength training. You get the most “bang for your buck” so to speak. Great post, thanks!
nadya kotik says
i strength train to be toned and have muscles which will burn fat. I’m trying to talk my mom into it but she grew up in a culture where no one worked out and she wants to be useful like remodel a home and workout by lifting heavy stuff that is useful. It’s tough to convince people!
Carol Cassara says
You are absolutely right. A mix of both cardio and strength is best.
Elin Stebbins Waldal says
This is a great post! You outlined so many of the important aspects of including the strength training into a fitness routine. For years I was a cardio junkie, yet the results were limited to not being winded when I climbed stairs. About 2 months ago I added strength training, the results are mind boggling. My back no longer hurts. I am lifting heavy things again. My clothes fit better. I could go on and on. It is so important!
Cathy Chester says
A friend of mine told me years ago to get my butt to the gym and begin strength training. She was dedicated to it, and she was right. I am VERY bad about any kind of strength training, and your points are all important and so true! Thanks for a great post, Sheryl.
Ruth Curran says
Oh Sheryl, I so needed this reminder. I have been using fear of aggravating my relatively, newly diagnosed degenerative arthritis in my back as an excuse to drop portions of my strength training when really I should just find an expert to help me find the right set of exercises! Thank you for the kick in the tail that I needed and great info!
Lisa Froman says
I strength train about twice a week for about fifteen minutes each time. My biceps look good but those darn triceps…..been working them FOREVER, but you would never know it. Think I inherited my beloved grandmother’s triceps. Lol. But I keep trying and at least my shoulders and biceps look pretty good. Lol.
Lois Alter Mark says
Boy, do I need this. I have been sitting in front of my computer for days on end. Time to start moving and strength training.
Doreen McGettigan says
I do not strength train but I am going to start asap. Thanks for the inspiration.
Jackie says
I could use a little less jiggle here and there! Thanks for the info, now it’s just a matter of the motivation 🙁
Mary says
I really need to stop sitting in front of the computer so darn much!
Mary Lanzavecchia says
I began strength training about 4 months ago and have regained definition in my legs that I hadn’t seen since my 20’s and gained definition in my arms I hadn’t seen in my entire life! More importantly though, I feel fabulous. My back doesn’t hurt. The hip joints I was complaining about 6 months ago don’t hurt. I feel alive and vibrant, and that’s the way to feel fabulous at any age!
Lisa @ Grandma's Briefs says
Oh, I really wish you WOULD force me to weight train. Perhaps I’ll win the book and be more motivated to do it. 😀
Cheryl Nicholl says
I was advised, years ago, that as a woman I should ALWAYS participate in weight training and have been lifting/pulling/twisting weights ever since. Just yesterday I was shaking someones hand when a kid ran past us, setting us akilter, and instinctively my grip got tighter. She asked me if I strength train! Imagine that.
Carpool Goddess says
I recently hurt my back and I’m eager to start physical therapy so I can get strong again. Great advice!
Angela Weight says
I so needed to read this. Yep, I fall into the “don’t have time” category. But your reverse psychology list really got my attention. No one’s gonna do it for me. Thanks for the reminder.
WendysHat says
Oh I’d love to win the book! I’ve been weightlifting since I was 18 years old and agree that it helps so much. So here’s my creative quote to win. “I want to be a hat-wearing power-lifting granny when I’m old!” Thanks!
Carolann says
Great post! I just signed for training and start next week! It’s so important esp for those of us who are headed up that hill!
Next Level Fitness says
Wow. You mentioned a lot of helpful things. I know a lot of women who are afraid of strength training. They usually say that they don’t want to look to muscular. But we do know that this will not happen with proper strength training. Maybe you should post a step by step routine.
Richard Rooney says
I always have just one simple answer (or statement).
If you are aging, you need strength training. And I guess it covers up everything.
With age comes weakness – sad but true – but training does wonders to balance it off.