Apart from keeping your weight under control, strength training As you age, you have so much more to give. From enhancing your quality of life and improving your sleep muscles And by reducing the risk of fractures, it covers everyone. As people age, muscle mass naturally begins to decrease, a process known as sarcopeniaWhich can result in loss of strength, balance and independence. And maintaining muscle is important for daily activities, from carrying groceries to getting up from a chair.

strength training, or resistance trainingCan be done at home or in the gym. It involves working the muscles against external resistance such as weights, bands or bodyweight exercises. Good news? You don’t have to lift weights for hours a day to benefit from strength training. You can see significant improvements in your strength with just two or three 20 or 30-minute strength training sessions a week.

It is important to know that before training it is necessary to warm up with a brisk walk or any other aerobic activity for five or 10 minutes. Wonder why? This is because cold muscles are more prone to injury than warm muscles.

Here are six benefits of strength training:

• Muscle preservation and building

One of the most important benefits of strength training as we age is its ability to preserve or even increase muscle mass. Strength training stimulates muscle growth by creating small wounds in the muscle fibers, which repair and become stronger again. It helps combat the natural muscle loss that occurs with age, maintaining muscle tone and strength.

• Improvement in bone health

As you age, bone density decreases, increasing the risk of fractures and conditions like osteoporosis. Strength training is beneficial in strengthening bones by stimulating bone-forming cells, improving bone density, and reducing the risk of fractures. Regular weight-bearing exercises can help keep your bones strong, which is especially important for older adults who are at higher risk of falls.

• increase balance and coordination

Strength training improves not only muscle strength but also balance and coordination. This is especially important as falls become a leading cause of injury in older adults. Strengthening the legs, core and back muscles can help improve posture and stability, making it easier to maintain balance and prevent falls. Exercises that focus on stabilizing muscles can have a significant impact in reducing the risk of injury.

• increase metabolism

Muscle tissue burns more calories than fat tissue at rest. As we age, metabolism naturally slows down, but strength training can help revive it. By increasing muscle mass, you can increase your resting metabolic rate, which helps with weight management. It may prevent age-related weight gain and reduce the risk of developing conditions like type 2 diabetes.

• Improvement in mental health

Strength training helps improve mood and reduce symptoms of depression and anxiety. It may promote the release of endorphins, known as “feel-good” hormones. The feeling of accomplishment and empowerment that comes from completing a strength workout can boost self-confidence and overall mental well-being.

• promote better sleep

Regular strength training can also help improve sleep patterns. Physical activity increases the production of certain hormones that regulate sleep, and the fatigue caused by exercise can help induce more restful sleep, which becomes more challenging as you age.

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