Why Weight (train)?
You may have read about the importance of maintaining muscle mass as we age. The body naturally loses muscle mass as we get older, so we all need to undertake resistance training to maintain muscular density and strength.
When you do strength training, muscles fibres tear on a microscopic level. This is not a bad thing, but how the muscle fibres strengthen. The muscle fibres repair themselves, bigger and stronger than before (think scar tissue), so are better able to deal with the load next time. Not only do the fibres grow bigger, but a structured strength programme may also increase the actual number of muscles fibres.
This explains two things, firstly why you need to do resistance training regularly to have an overall positive effect. It also explains why rest days are important! It’s the repair in-between workouts that’s the important bit. The other thing about maintaining muscle mass as you age is that if you have an illness or ailment and are therefore sedentary, you’ll have more muscle and therefore come out the other end less frail. It also can really kickstart your metabolism, which is great for being able to eat more and have more energy. More muscle fibres mean you fatigue less easily too, you’re able to do more and recover quicker.
You may be wondering what the best type of weight training is. As a Personal Trainer who has been lifting weights for over 30 years, I would say the best type or resistance training is the type you can do regularly. Some people don’t want to go to a gym or keep weights at home. That’s absolutely fine, as rubber resistance also works well. Resistance bands and tubes are very affordable, portable and easy to use. If you don’t have any equipment, you can even do strength training using your bodyweight as a resistance (e.g. press ups, squats, lunges) – no equipment required. Consistency and regular workouts is how build strength.
Of course, I would highly recommend engaging with a fitness professional to learn how to lift. At Griffen Fitness I always show new clients a bodyweight exercise programme before moving onto equipment. It is important that you can do the basic exercises before progressing to lifting weights. It also helps avoid injury - very important with any exercise programme. The trick is knowing just how much resistance and how often to workout. And enjoy!
Personal Trainer Tracy Griffen specialises in strength and can personalise a weights programme for you (that you can even do at home) as part of a five session block, where you’ll learn everything you need to know to be exercising independently. Contact us for a free phone consultation.
This article written for Trinity and Stockbridge Spotlight magazines, March 2024
