Research has shown that older adults who strength train age better. Tremendous health benefits can be achieved if we have a well balanced nutritional diet and stay physically active. Strength training is a component in a well balanced program.

For starters, strength training gives significant improvement in muscle mass, which increases muscle stamina and strength. There is a decrease in total fat mass and an increase in muscle mass. Weight training can make a significant improvement in balance. Research has shown that ten weeks of strength training was shown to increase metabolic rate by 7%. Twelve weeks of strength training showed overall improvement in flexibility in every joint movement. Weight training can slow down or reverse age related muscle loss and debilitating health issues that can come with it. Women and men benefit from long term weight lifting. As we age, muscle mass and strength decreases. From age 50 muscle mass decreases by 1-2% annually. At age 60 and older, muscle mass begins to decrease by 3% annually. This loss of muscle mass can lead to Sarcopenia, which is age related muscle loss. This issue can contribute to an increased risk of falls and frailty.

If you could burn fat, increase metabolism, improve balance, improve overall mental outlook, wouldn't you do it? It's not hard to start a weight lifting program, the only thing in the way is fear. Fear is paralyzing, it stops us from realizing the gains we could have. Myths of women getting big muscles are just not true. While women will get toned, they will not be body builder muscles. That is a whole different training module.

Reap the benefits of strength training. Age should not stop you, but encourage you to start a weight training program today. If you don't know where to start, contact a personal trainer that understands aging bodies and how best to implement a safe and effective strength training program.

For more information about fitness and health, please contact: Kay Colgan at Middleburg Pilates and Personal Training. 14 S. Madison Street, Middleburg VA. Or Call 540-687-6995.