Starting a healthy routine is never too late, regardless of age. Among daily habits that can improve our lifestyle, extend lifespan, enhance quality of life, and make us look and feel our best, lifting weights stands out as one of the most beneficial activities. However, for those in their 50s, who observe that their fitness level isn’t what it used to be, it might awaken questions about what exactly happens to the body when they start lifting weights.
Kyrie Furr, a certified personal trainer and performance coach, has provided comprehensive answers to this question and explained the various benefits of weightlifting. She also offered expert tips on safely lifting weights if you’re 50 and beyond.
The benefits of weightlifting encompass building strength, lean muscles, enhancing metabolic health, ensuring healthier joints, and improving mobility. These advantages make weightlifting an effective way to boost your long-term health. If you want to improve your quality of life or prevent age-related decline, it would be beneficial to understand the changes your body undergoes when you start lifting weights past the age of 50.
Strength training garners numerous health benefits that become crucial as we grow older. One notable advantage is the preservation and rebuilding of muscle mass. Post age 50, natural muscle loss, also called sarcopenia, accelerates. This leads to weakness, reduced mobility, and an increased likelihood of falls. Regular weightlifting can combat this decline by stimulating your muscle growth and maintaining strength, thereby helping you stay functional in daily activities.
Kyrie Furr emphasizes that lifting weights offers a wide range of benefits to anyone, irrespective of their age or fitness level. The key benefits comprise an increase in muscle mass or strength, enhanced metabolism, improved bone density, improved cardiovascular health, and better joint health. Other benefits also include improved flexibility, uplifted mood and confidence, and improved balance and coordination.
Weightlifting can support bone health and increase bone density. This is critical since your bones naturally lose density as you age, increasing the risk of fractures and osteoporosis. Lifting weights places stress on the bones, prompting them to become stronger over time. Simultaneously, strength training boosts metabolism, which usually slows down as you age, helping you manage your weight more effectively and reduce body fat.
When you begin weightlifting post 50, resistance or strength training can help counter age-related muscle loss, preserving and potentially increasing lean muscle mass. Therefore, instead of experiencing the typical muscle decline associated with aging, you can maintain or even build new muscle.
Strength training could also enhance your functional abilities. As Kyrie Furr explains, “Whether it’s lifting groceries or getting up from a chair, strength training can increase overall strength and coordination, allowing those in their 50s and beyond to conquer everyday activities easier and improving functionality.”
Before embarking on the journey of weightlifting, it’s essential to consult your doctor to ensure you’re healthy and physically ready to lift weights. Once you have your doctor’s approval, start with lighter weights or resistance bands, concentrating on exercises targeting the major muscle groups like legs, back, and chest.
Working with a professional trainer can guarantee proper form and prevent injuries, especially when starting with resistance bands or machines to build foundational strength. It’s vital to remember always to start slow, focus on technique, and give your muscles adequate rest between sessions to avoid overtraining. Proper form becomes particularly crucial when lifting heavy weights, as incorrect form increases injury risk, particularly in the joints.
Finally, in addition to strength training, include flexibility and mobility exercises in your routine to keep your muscles supple and joints healthy. It’s crucial for maintaining your overall fitness and making your journey to health and fitness safe, worthwhile, and enjoyable. So, regardless of your age, embrace weightlifting as part of your fitness journey, and notice the transformative benefits it brings to your quality of life.
