Let's get one thing out of the way first. It's simply a fact that cardio exercise—running, cycling, brisk walking, etc. Now, if you believe the top doctors, trainers, and other exercise experts, this needs to change—and especially if you're getting older. Strength training will help you burn fat and manage your weight , improve your balance and coordination, help you sleep, build your muscle mass, and, yes, even improve your self-esteem.
It's crucial to lift weights as you age. It's critical we have optimal collagen levels to maintain joint health. It's produced at high levels until Around 25 it drops, then swan dives after If you're still not convinced on the importance of hitting the weight room, know that one study published in The American Journal of Medicine concludes the more muscle mass an older adult has again, muscle mass is gained through strength training , the less likely that person is to die prematurely.
A recent study showed that lifting heavier weights improves economy more than lighter weights. That extra weight on the bar will pay off during your next run or spin class. Inactive adults can lose 3 to 8 percent of muscle mass per decade. You might lament the loss of your rock-hard arms or killer abs, but even worse, muscle weakness is linked with an increased likelihood of death in men.
Heavy resistance training can help fight, and reverse, the loss of muscle mass. It can also strengthen bones and help prevent osteoporosis , especially in postmenopausal women.
Learn how to get started with the weightlifting guide for beginners. Or, get stronger at any of your lifts with the Smolov program , a week long guide to improving your squats of all types, and gain strength. All it takes is one lift to get started! Follow these tips to stay safe in the gym:.
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The next time you perform the exercise—maybe in a few days or a week—use that same weight again, but for all sets. Rather, early strength gains are due to a combination of neurological changes—basically, your brain and muscles learning to work efficiently together so that the muscle cells fire and contract—and changes within the protein of the muscle, which are stimulated by resistance training.
At this point, most of your muscular wiring is already laid down. Many people especially women tend to be stronger on lower-body exercises, at least initially, says Juster. She also notes that you will likely see faster weight increases with compound, multijoint exercises such as squats, bench presses, rows, and deadlifts than with single-joint isolation ones such as leg extensions, triceps extensions, rear-delt flyes, and hamstring curls.
However, your goals ultimately dictate how heavy you need to go and exactly how you do it. For example, going from 5 to 10 pounds with shoulder raises might be the same jump in poundage as going from to pounds with deadlifts, but one requires doubling the weight while the other accounts for a 5 percent increase in weight.
Generally, you should limit week-to-week weight increases for any given lift to no more than 10 percent. Sometimes the weights available to you might mean you have to make a larger increase if you want to increase at all.
In that case, always listen to your body, pay attention to your form, and cut your reps accordingly so that you can get through them all without breaking form. In a few weeks, you will be able to and then you can up your weights again. For example, if you were doing 3 sets of 12 reps of overhead presses, you may only be able to handle 3 sets of 10 reps when you bump up the weight.
Lifting more weight can be awesome, but it comes with some unwelcome side effects. The big one is delayed-onset muscle soreness , or DOMS.
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