The Anti-Aging Power of Strength Training
The Anti-Aging Power of Strength Training
What if I told you that the real fountain of youth is not some magic cream you put on your body or some expensive elixir you drink, but a set of dumbbells? This blog dives deep into why we grow weaker with age, how strength training can slow and sometimes reverse the aging process and lastly, what are the best muscle building workout routines to make a priority for long lasting vitality.
Why do we become weaker as we get older?
It is simply a scientific fact that we lose muscle as we age due to a combination of biological, hormonal, and lifestyle factors. First, beginning in our late 30’s and accelerating after age 50, our bodies stop being able to as efficiently as before build muscle naturally. This age-related muscle loss is called sarcopenia. Secondly, hormonal changes in both men and women contribute to weakening muscles. In men lower testosterone levels and in women decreasing estrogen levels after menopause make it harder to gain and to maintain muscle mass. Also deceased physical activity in older adults can cause muscles to atrophy or shrink from lack of use. Lastly, older people tend to consume less protein due to a lack of appetite or dietary restrictions. Without adequate protein intake, our bodies cannot repair and rebuild muscle efficiently.
How strength training can help!
But there is good news! Regular weightlifting can slow and even reverse some of the above-mentioned processes that lead to muscle weakness and in general can set you up to live a longer and healthier life. Here are some examples of how putting in the necessary time in the gym has a direct correlation to increasing your health span.
Exactly how does stronger muscle capacity contribute to your well-being? First, superior muscle function improves posture and balance making it less likely you will suffer a fall. Secondly, moving your muscles increases blood flow throughout your body lowering your blood pressure. Thirdly, stressing your muscles gives you energy, boosting stamina and alertness. Fourth, better muscle tone and as a result stronger bones boosts your confidence and improves your mental health. Furthermore, muscles mass burns more calories than fat, thus increasing your metabolism and helping you to sustain a normal weight. Lastly, the more physically fit you are the less likely you are to succumb to a chronic disease.
In summary; The Key Benefits of Strength Training for Longevity:
Improves posture and balance, making the risk of a fall less likely.
Supports heart health by improving circulation and lowering blood pressure.
Energizes raising alertness and stamina.
Protects bone health, boosting confidence and mental well-being. 
Enhances metabolism helping maintain a normal bodyweight. 
Decreases the chance of developing a chronic disease.
What are the best strength training movements for optimal health?
The question then becomes what are the best strength training exercises to do to keep you young? My recommendation is to focus on functional weight lifting moves that in addition to building strength, will also help you with everyday living by targeting the muscle groups you use as you normally go about your day. Let’s look at some examples of different types of functional strength exercises.
Squats- Squats primarily work your quads and your core and mimic getting up and sitting back down in a chair. Squat variations include bodyweight, traditional goblet, heel- raised, sumo and TRX squats.
Upright rows- Upright rows target the shoulders and upper back and more specifically your upper trapezius and your lateral deltoids. Secondary muscles that benefit are your biceps and rhomboids. The upright row motion is the same as an everyday pulling motion. To perform an upright row, you can use a barbell, a dumbbell, a cable, a kettlebell or even a resistance band. You can also execute the exercise single arm, working one arm at a time. Lastly, if you are advanced, try renegade rows beginning the motion from a straight arm plank position.
Overhead press- An overhead press is the same motion you use when reaching for something above you. Overhead presses stress your anterior and medial deltoids and your triceps. Similar to an upright row, overhead presses can be performed usings barbells, dumbbells or using a cable. Other variations of an overhead press are Arnold press, push press, a Z press or a Landmine press.
Step-ups- As the name suggests step-ups performed in a gym are the same motion as ascending a set of stairs. Glutes and quads are the main beneficiaries of rep after rep of step- ups. Secondary muscles worked are hamstrings, calves and hips adductors. You can vary a step-up exercise by the amount of weight you hold in your hands dangling on either side or by the height of the step. For a more advanced sweat session you can add on an upper body strength exercise at the top of your step- up such as a bicep curl or a tricep kick back. Another variation is called an overhead step up where you hold a weight over your head as an additional challenge to shoulders and core stability. You can also add a knee drive at the top for added balance and hip flexor work. A final alternative to a traditional step-up is called a cross-over or a courtesy step-up where you step across instead of directly up. This change hits more glutes and inner thighs.
Planks- Planks target mostly your abs and obliques, but also strengthen anterior deltoids which are your shoulder muscles and pecs which are your chest muscles. They are a functional exercise that makes your core stronger. A toned core means better posture and improved stability, decreasing your risk for broken bones. The options for plank exercises are endless. Here are just a few; straight arm planks, forearm planks, side planks, plank dips, plank leg raises, one arm planks, planks with feet on a ball, and plank ups.
Farmer’s Carry- One of my most favorite uncomplicated functional movements is called a Farmer’s carry. The exercise simply involves walking a determined distance while holding heavy dumbbells in each hand which activates the muscles you use when carrying everyday loads. A heavy Farmer’s carry engages your mid-section, forearms and grip, shoulders, traps, glutes and hamstrings, so basically it is beneficial for your entire body. Modifications to a Farmer’s carry involve lengthening the distance walked or increasing the load carried.
Lunges- Lastly, lunges are a lower body exercise that, depending on the type, ignite different muscle power in your legs. Here are a few versions of a lunge and the muscle group that is primarily targeted. A reverse lunge zeroes in on your glutes and hamstrings more so than a forward lunge which is quad centric. A lateral lunge tones the adductors or inner thigh muscles and a walking lunge hits the hip flexors. No matter the type, lunges mimic everyday movements such as climbing stairs or stepping over objects.
In conclusion, it is never too late to improve your vitality. My advice is to lift as heavy weights as possible, but obviously doing so successfully means not getting hurt. This is where the help of a professional personal trainer comes in handy to guide you with the proper form to begin and to subsequently progress. Two to three times a week will give you optimal results. Start today and reach out to me at Wardville Workouts! Your future mind and body will thank you!