Weight Lifting: Strength, Health, and Vitality as You Age

This is such a re-occuring subject at The Transformation Station, and we are here for it! 🙂

Reaching a certain age often brings a renewed focus on health and fitness. For many, this is a time to reevaluate their exercise routines, making necessary adjustments to promote long-term well-being. One of the most beneficial changes one can make is incorporating weight lifting into their fitness regimen. Walks are great for our mobility, but we cannot keep our muscle and strength with walks and walks alone. Contrary to some misconceptions, weight lifting isn’t just for the young or for those looking to build bulky muscles; it’s an essential practice for maintaining strength, health, and vitality as we age.

Why Weight Lifting?

1. Preserves Muscle Mass As we age, we naturally lose muscle mass—a process known as sarcopenia. This decline starts around the age of 30 and accelerates over time. Weight lifting helps to combat this loss by stimulating muscle growth and maintenance. Regular resistance training ensures that your muscles stay strong, supporting your overall physical function and quality of life. Often people will say ‘I’m too old to be here’ regarding fitness classes… and I’m so proud to say we have all ages at TTS, up to 84 years young! (and we don’t limit at that!). We all bring uniqueness to our community, and number of age is simply that.. a number.
   
2. Enhances Bone Density Weight lifting is not only beneficial for muscles but also for bones. It promotes bone growth and increases bone density, which is crucial in preventing osteoporosis—a common concern as we get older. Stronger bones reduce the risk of fractures and injuries, ensuring that you can stay active and independent. Especially with risks of falls.
   
3. Boosts Metabolism As muscle mass increases, so does your resting metabolic rate. This means that your body will burn more calories even at rest, which can aid in weight management. This is particularly important as metabolism tends to slow down with age, making it harder to maintain or lose weight. When someone says ‘it’s harder as I’m getting older to lose weight’, this is partially why. Lift the weights!
   
4. Improves Joint Health Weight lifting strengthens the muscles around your joints, providing better support and reducing the risk of joint injuries. Proper form and technique are crucial, as they ensure that the stress placed on your joints is distributed evenly and safely. I would rather see someone do 10 proper bodyweight squats, than 50 heavy squats without proper form. QUALITY over quantity, all day every day!
   
5. Enhances Mental Health The benefits of weight lifting extend beyond physical health. Exercise, including resistance training, has been shown to reduce symptoms of anxiety and depression. The sense of accomplishment from progressing in your weight lifting journey can boost your self-esteem and overall mental well-being.

Before starting any new exercise program, it’s wise to consult with a healthcare provider, especially if you have any preexisting conditions or concerns. Additionally, working with a certified personal trainer can help ensure that you’re using proper techniques and following a safe and effective program tailored to your needs and if there is changes to be made due to injuries. We are happy to get you started here at The Transformation Station, so please feel free to reach out with any questions. We have experienced personal trainers to help you every step of the way! We will help you get comfortably into a class, or we can book a consultation for more information about our private 1:1 training.

Happy lifting!

Oh yes- Here is our website for more information, and Here is our information of our Beginner’s Bootcamp (there’s only 4 spots left.. actually, not a marketing gimmick).

-Christina