Weight lifting is the new running for the over 40

We lose almost half-pound of muscle annually starting at around age 30. This is especially for those who were not very active when they were younger. Consequently, metabolism slows down. Combined with muscle loss, it becomes a recipe for weight gain and all the health issues that come with it.

Fewer old-age problems

The older you get, the higher the risk of age related osteoporosis, arthritis, diabetes, depression, dementia and atherosclerosis. These are besides a host of other lifestyle diseases. It has been shown that working out, especially weight training will reduce the risk.

If this is your goal ditch cardio and start building muscle.

Muscle has a higher metabolic rate than fat

A study conducted at the Harvard School of Public Health concluded that among other exercises, weight training for about 20 minutes, and thrice a week will yield the greatest impact in preventing age related belly fat.

Do it right

Over-exercising past the age of 40 will only weaken your bones and increase your stress levels due to excessive soreness. Practice dynamic stretching to increase joint lubrication, mobility and decrease the risk of injury. Squats, leg swings, shoulder shrugs and arm rotations offer great forms of stretching. Focus your stretching on the body parts that you will allocate more workout time.

For women, no need to worry about becoming bulky

Weight training will not suddenly turn a woman into the Hulk! Instead, it will build your body to be the strongest form of itself and works on your natural curves. You can gain strength without bulking. You will strengthen your core, shoulders and back, helping you correct bad posture and prevent lower back pain.

No need for gym

You do not have to go to the gym to lift weights effectively. Do push-ups, lift an old tire oruse dumbbells and free weights. Remember to consult your doctor before pursuing any weight loss challenge especially if you have history of eating disorders.

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Harvard SchoolPublic Health