Add Weight For A Healthy Lifestyle

Most people don't usually associate lifting weights with a traditional health orientated training programme.

However, there are many health related benefits to be gained from lifting weights or following a resistance based training programme. 

As medical science and our understanding of the human body and it's responses to training advance, so our training methodologies are updated and refined to gain more and better results.

Lifting weights of any kind was always been the sole domain of bodybuilders, powerlifters and strong men who trained in dark, sweaty dungeons. Now weight training in it's various forms is widely used by men and women to achieve their goals whether they be performance orientated, for personal or health related reasons.
For example, phenomenon such as CrossFit have certainly brought the use of free weights and Olympic lifting into the wider community where it has traditionally been only associated with sports performance. More people are lifting weights with good technique and following a progressive programme, and are reaping the benefits with stronger, fitter and leaner bodies. The training focus seems to be changing too from how you looks to what you can do! In my opinion this is good because functionality and performance are far healthier objectives (both mentally and physically) than how skinny or muscular you are.

The health benefits of lifting weights are only now really being more widely accepted and understood. Anecdotally we have known a lot of this for a while now with many studies backing this up. But it is only in more recent times that this has been accepted and used by the wider public community and for health related benefits rather than for performance related outcomes. 

Maintaining or even increasing muscle mass as we age not only becomes harder but also more important for our general wellbeing in terms of mobility, joint strength and stability, and posture.
It is all too easy to assume that just because we are older (and yes I am including myself in this) we cannot lift weights or gain muscle. This is so far from the truth and I can assure you that muscle can be gained and fitness levels improved even though 50 is fast approaching.

Another age related factor is a loss of bone density. If our bodies are not put under some form of stress from loading on a regular basis then we will lose bone mass/density. This can lead to osteoporosis otherwise known as brittle bone disease meaning that the bones can fracture and break more easily.
Gravity will load the body sufficiently when jogging but if you include weight training into your training programme then this will help further stimulate an increase in bone density. Multi joint exercises using large muscle groups that are completed whilst on your feet such as the Olympic lifts, squats, deadlifts and military press work best in this regard. 

Boosting your metabolism during training and at rest will increase the number of calories burned, thus increasing energy turnover. 

Increasing muscle mass is a very effective way of achieving this. I'm not necessarily talking about a huge increase in muscle either, but this increase will lead to more calories used during activity. However, because muscle is an active tissue it also requires energy whilst we are at rest. This metabolic increase will also help the body to use fat stores for energy too both during exercise and rest.

Weight training, getting strong and muscular all make you stiff and immobile. 

This statement couldn't be further from the truth if correct technique is used, no matter how big or strong you get. Following an appropriate stretching routine is essential and will help to maintain or even increase your mobility. As we age it is essential to keep moving because there is some truth to the old adage "if you don't use it you'll lose it!" Weight training appropriately with free weights will help to maintain or even increase mobility, joint stability, coordination and balance.

Heart disease, diabetes and high blood pressure are all obesity related diseases that can be positively impacted by regular physical activity. This activity can range from simply walking regularly to following a structured training programme aimed at reducing body fat and increasing muscle mass and general fitness.
Weight training as part of a structured training programme has been consistently shown to help manage body composition levels, increase strength and general fitness levels as well as boost metabolism which has been shown to help reduce obesity and obesity related diseases.

Physical activity can also play a part in helping to improve mental health or in managing mental health issues. It is well known that exercise increases endorphin levels in the body. Endorphins are a chemical that can trigger feelings of wellbeing and positivity so helping you to feel great as well as look great.

There are so many benefits to lifting weights as part of a training regime, not only will you be be strong and mobile, you will also be fitter, healthier, happier and look great too!

So get out there and get lifting!

I hope you you enjoyed this blog, if you have any questions or feedback please leave a message here or on my FB Page @getcoached.net