Growing older seems to involve an inevitable loss of strength, energy, and vigor.
It doesn't have to be that way!
What happens as we age?
With Ageing, we suffer from frailty and decreased energy and may have difficulty climbing stairs, walking long distances, carrying groceries or even engaging in household chores. These happen largely due to muscle loss.
Inactivity or Sedentary Lifestyle is the main cause of this muscle loss so as they say “Use it or lose it.” comes to reality.
How do we regain strength?
Strength training also known as weight lifting or resistance training is one of the most efficient ways to keep the muscles healthy and strong.
Multiple Studies have shown frailty as age and the weakness associated with it can be positively fought using Strength Training.
Done at regular intervals, strength training builds bone and muscle and helps to preserve strength, independence and energy.
When done under supervision and a coach these exercises are safe and effective for women and men of all ages, including those who are not in perfect health - for example, people with arthritis or heart disease , knee surgeries, diabetes and osteoporosis etc.
My Strength Philosophy
If we look back at how our Paleaolithic ancestors lived, they majorly walked long distances in a day or several days, lifted heavy stuff which was the meat, wood logs or anything that they gathered along the way and also sprinted when hunting for animals and in fight or flight situations.
The problem is, these days we thing that we don’t need to get stronger, I mean Why? We don’t have to scavenge for food when there is fast food at every joint or hunt massive mammoths.
Why should we lift weights?
This is a very interesting question and normally people assume that strength training is only for young men and women who want to showcase their physique on the beach or in a competition.
Strength training can reduce the signs and symptoms of many diseases and chronic conditions:
Arthritis- Increases strength and flexibility, reduces stiffness and pain.It keeps the muscles around the affected are strong, decreases bone loss, increases bone mineral density and lubricates the joints.
Diabetes-Because larger muscles burn more calories when resting, regular resistance training can help regulate the blood glucose 24 hours a day and even burn fat.
Osteoporosis-It has been noted that there is a direct, profound and positive relationship to weight training and increase in bone mineral density which further on reduces the risk of falls. It gets more important as women approach menopause.
Heart disease-Reduces cardiovascular risk by increasing blood flow to the limbs and is a good companion to aerobic training.
Obesity- The biggest benefit here is increase in metabolism which helps burn more calories and helps with long-term weight control.
Back pain-Strengthens back and abdominal muscles to reduce stress on the spine.
Depression- When done with regular aerobic exercise, strength training can also have a major effect on a person’s mental and emotional health. Clients have reported that they feel a sense of “accomplishment” and feel if they can control this i.e lift this they can do anything in life. It boosts self confidence, reduces depression and improves your sense of overall well being.
Sleep - It has a very positive impact on your sleep as well. It has been experienced that you tend to sleep undisturbed and wake up full of energy.
The truth is you still sometimes have to jump out of the way, turn around abruptly, climb at something, pick something heavy or pick yourself up. All of these movements are still demanded by life from us and Guess What? It requires Strength.
All of these benefits have been experienced by me and my clients. See them in my success stories page.
Strength training has enormous benefits and can be personalized according to the goals.