The benefits of weights for older women

As a woman over the age of 50, you may be looking for ways to stay in shape and maintain your health. If so, you should consider adding weights into your exercise routine, as it can help improve your muscle strength and provide plenty of other benefits. Emma Goodman-Horne, a personal trainer and Bio-Synergy ambassador, explains.

As we get older our muscle mass naturally decreases, also known as sarcopenia. However, we can work towards preventing, reducing this by incorporating weight bearing exercises, into our exercise regime. Women are at more risk of osteoporosis, especially following the menopause, as decreased estrogen levels don’t provide the bone protection it did before. By increasing your muscle mass through resistance training, you will support your bone health, making your bones stronger and more resistant to injury. Weight-bearing exercises stimulate bone tissue to strengthen and grow! Stronger muscles mean stronger bones.

There are numerous other benefits to weight training apart from keep your muscles, bones strong.

Lifting weights will give you more energy, help to manage your weight, (along with a healthy diet).

Lifting weights builds muscle = lean muscle mass increases = resting metabolism is raised = helps burn fat.

Weight bearing exercises can also Improve your glucose control, reduce symptoms of health conditions such as rheumatoid arthritis, fibromyalgia, lower your levels of inflammation and pain, increase skeletal muscle strength, power, endurance, improve your general physical ability and leads to better mobility.

People who exercise regularly also tend to sleep more deeply. Strength training, when done with regular aerobic exercise, can improve mental and emotional health. During exercise, the brain’s ‘feel-good chemical’ endorphins, improving symptoms of depression, anxiety, boosting your confidence, self-esteem, and general wellbeing.

Grab a set of dumbbells (they don’t have to be heavy):

- Strengthen your arms, shoulders by lifting, curling, pushing, pulling, punching with a light set is amazing!

- Hold on Tight when you’re squatting to fire up the legs and butt

- Think about your posture throughout, core strength gives your spine the support it needs

Technique is key when performing any weight bearing exercise, to ensure you are doing it correctly to get the maximum results!

Once you have mastered the form you can start to lift, swing, push and pull heavier. Consistency is paramount, create a regular weights routine into your week and you will be stronger for the rest of your life.