Weight lifting, regardless of your age, can be a game-changer if done regularly. It helps build strength and muscle mass, along with confidence and motivation. In fact, a new study shows that weightlifting has an effect on people emotionally, making them likely to continue exercising. According to this research, people who started resistance training initially thought they were too old or unfit to continue. However, their mind and body felt stronger, so they continued to weight lift.
Lots of evidence shows that weight training can make you age gracefully. Once you reach your late 30s and early 40s, you will start to notice yourself losing muscle mass. Every decade, 5 percent of muscle mass is lost. This decline eventually leads to dependence, weakness, and frailty.
The one thing you can do to reverse or slow down this process is to start lifting weights. There are many studies that prove that people who start weightlifting at an earlier age and continue into adulthood gain strength and muscle mass, along with superior mobility, mental health, as well as metabolic health.
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How Weight Training Trains Your Mind And Body
A study was conducted by scientists at the University of Jyvaskyla in Finland to figure out if resistance training has any long-term effects on the mind and muscle structure of those who had never tried it before.
The study looked at 81 old men and women who had no problem with starting resistance training at the university. These volunteers were aged between 65 and 75. However, all of them were physically active and healthy. They did not lift weights.
A twice-weekly program was introduced where the participants started full-body resistance training. They were supervised at all times to avoid accidents, and slowly, they learned to familiarize themselves with the correct technique and posture.
After three months, this group was randomly assigned to train every now and then- this could be once, twice, or even thrice a week. A new, untrained group was introduced as controls. Volunteers would check up on the health of the participants to see how strong they felt, recording fitness, metabolic health, and mindset, along with how they felt about their workouts. Remember, these participants had never trained before in their lives. It was important to check whether they still found working out daunting or if they had started to enjoy it more.
This routine went on for six months so that participants could gain strength. By the end of this time, it was found that their health had also gotten a lot better, even if they were only weightlifting once a week.
The Results
After months of lifting and training under supervision, the subjects were left to do what they pleased. They were told that they no longer had access to the university facilities. However, they were given a list of suitable, affordable gyms in the area. However, if they wished to train, they would have to do it on their own.
After six months, the researchers checked back to see if the subjects were still training and how often. After another six months, these interviews were repeated.
It was found that one year after the official study, approximately half 30 percent- of the subjects had continued training and were lifting weights at least once a week.
The study found that confidence was directly correlated with the continuance of training. It was discovered that during the study, some people had become more confident. These people continued to train and weight lift based on their sense of self-efficacy. Even though researchers had stopped offering encouragement or nudges, and the study had “officially” ended, these individuals went out of their way to show up for workouts and join new gyms.
After a year, the subjects reported that they felt more confident outside the gym as well. They were able to do things that were difficult for them before. This shows that weight lifting and resistance training can greatly help with one’s mental and physical health, boosting confidence and strength.
Benefits Of Weight Lifting And Strength Training
The older we grow, the more complications our bodies experience. This could include a slower metabolic rate, lower muscle mass, and strength, more body fat, decreased bone density, stiff joints, slower reflexes, and lower aerobic ability. Even though these changes do not have to be extreme, we do start to experience them as we grow older. So, how does strength training help?
Prevents Bone Fractures
You will often hear about older adults experiencing bone fractures and breaks. This usually happens due to loss of bone density and osteoporosis. While this may require medical attention, exercise has a huge role to play in improving bone density.
By indulging in aerobic exercises that require you to weightlift and strength train, you are lowering the risk of breaks in your body while increasing density.
Increases Muscle Mass
Did you know that by 70, the average adult loses 25 percent of muscle mass? It’s true! This is a result of inactivity and the disuse of muscles in the body.
However, exercise can help combat this loss. Even though any exercise will help build muscle mass and strength, weight lifting, strength training, and resistance training are known to have the best benefits.
Helps Functional Movement
If you want your body to function better, you need to train to build strength. With regular strength training, adults will be able to walk faster and further without needed assistance, as well as gain increased mobility.
Of course, if you are strong enough, you will see that you are more likely to sit on the floor and easily get into bathtubs, even at an older age. This can make life easier while reducing dependence on the people around you.
Let’s not forget that age brings loneliness, depression, and a range of other mental health problems. Regular exercise, strength training, and weight lifting can help boost mood, improving the overall quality of one’s life.
