Hey there, Stronger Fam!
Everyday we get blasted in the face but all of the “youthful and longevity” driven BS.
But there’s one hack that most miss.
Strength Training
If you’re in your 40s or beyond, you might be thinking, “Isn’t that just for bodybuilders or younger folks?” Ummmm no!
Why do you care?
As we age, we naturally start to lose muscle mass and strength, a phenomenon known as sarcopenia.
It can begin as early as your 30s and progresses with time (that’s both of you mister and misses).
Here’s the kickeroony…..this doesn’t have to be you. But you need to hit reverse ASAP! When we’re younger we can stack on muscle and strength FAST. As we age, we then tap into reserves if we stop all together.
Don’t f’ing stop!
As we get older….we can still build it’s just at a slower rate.
Why strength train?
The Muscles
Consistent weight lifting is everything. It builds resiliency in our bones, muscles, tissues, and nervous system. The “toned” stuff if you will.
This doesn’t just help you look better naked; it enhances your ability to perform everyday activities……like carrying groceries, getting up from the floor, or even playing with your grandkids.
The Burn
The more muscle, the more calories burned at rest.
Yeppp!
Strength training can rev up your metabolism and help maintain or even lose weight, which is crucial as it often slows down with age.
And for you women out there surrounding the big M. This is especially important for youuu.
The Bones
Are you at risk for osteopenia or osteoporosis? Then listen up!
The fractures, falling, and fear that comes with fragile bones can be debilitating. The stronger you are, the more robust your bones. Don’t take it lightly (see what I did there).
The Balance
Falls are a serious concern as we age, but strength training can improve your balance and coordination. By building strength in your legs and core, you reduce the risk of falling and can maintain your independence for longer.
Do more of what you like with those you love!
The Mood
Ever heard of the “runner’s high”? Strength training is like that on steroids (punssss)! Exercise releases endorphins, the feel-good hormones, helping to combat stress, anxiety, and even symptoms of depression.
The four-eyed lab coaters back me up on this one.
How to get started?
Now, you might be thinking, “That all sounds great, but where do I start?”
Start Small: You don’t need to lift heavy weights right away. Get the technique and movement down. Begin with bodyweight exercises or light weights to gauge your comfort level.
Consistency is Key: Aim for at least 2-3 full body strength training sessions per week. It’s about making it a regular part of your routine!
Seek Support: Find someone to help you get started. You don’t have to work with them forever…..but diving in without guidance is like deciding to fix your vehicle without a mechanic.
Listen to Your Body: Soreness does not equate to a good workout. Know what you’re supposed to be feeling when you train a certain way.
Final Thoughts
I get the hesitation. This is not about becoming a bulky meathead who loves pumping iron.
It’s more than that.
Losing the fear to age.
Getting your hands dirty with the fam.
Enjoying life into the golden years.
A better quality of life.
Become the STRONGEST VERSION OF YOURSELF.
If you’re ready to take that first step but aren’t sure where to start, I’m here to help. Contact us on our website or email me at dr.tyler@team.strongerptpgh.com.
Strongfully,
Doc