If you want to have a healthy body at older age, then you need to train with weights. This means you do exercises that involve lifting weights using dumbbells, barbells or machines. It is an important workout that can strengthen your body, especially when combined with aerobic exercise.
Therefore, weight lifting isn’t only for men. Women too can enjoy the many benefits of it. When you do a weight workout, you can get a more toned, firm and feminine shape. If you don’t do it, you risk losing your muscles strength, and they deteriorate even further the older you grow and the less active you are.
Nobody wants to end up old and on a wheelchair, depending on assisted care to survive!
The benefits of weight training that you can enjoy
According to Women’s Health Magazine, there are several benefits you get from training with weights:
You can lose 40% more fat. This is based on a study done at Penn University. Three groups of people did three ways of exercising (no exercise, aerobic only, and aerobic together with weight lifting). The results showed that all groups lost the same amount of weight, but the third group lost 6 lbs more fat.
Losing weight as fat (as opposed to muscle) gives you that lean, firm, toned look. Losing weight as fat not only makes you look better, but is healthier for the long term. When you lose weight in the form of muscle, you risk losing your strength and can actually become weaker.
What are the risks for women?
Other than the positive side, there are of course risks that you must be aware of. This is especially true if you are a woman over 50. Statistics state that at that age, aroundone in two women will have a bone break due to osteoporosis.
If your bones are weak, you can still lift weights but you must be careful and start with light weights. You must also use easy movements that don’t put extra pressure on your knee and elbow joints. You should consult your physician if you are not sure whether you are in a good condition or not.
A simple example plan you can begin
Here is a good beginner’s guide to weight lifting, available from niashanks.com:
- Do 4 sets of squats with 5-8 repetitions in each set
- Do 4 sets of push ups with 5-8 repetitions in each set
- Do 4 sets of inverted rows, also with 5-8 reps per set
- Do 3 sets of back extensions, with 10 reps in each set
The best weight training program for women
Of course, the example strength training routine above is not made especially for women of older age. It’s better to know the exact exercises to do and foods to eat based on your age. This helps to ensure you get the best results with minimum risks as stated before.
One of the best guides on this matter is made by Becky Holman. She has used her husband’s F4X Lean program to help her get in shape. It works so well that it makes her look 10 years younger without the joint pain that usually comes with weight lifting.Take a look and see if it fits your health goals.