Weight Lifting is More Important as You Age

Did you know that weight lifting is increasingly important for women as we age? Lifting weights regularly fights the risk of osteoporosis, helps burn calories, and retain muscle mass that could otherwise be lost during and after menopause. Here at PLATE, we recommend 2 short (20-30 minutes) weight training sessions per week along with 10,000 steps per day. As always, check in with your doctor before beginning any new exercise program. Read the tips below to get you lifting.

1. Find the best time for you. The best time to exercise is when you can. If you’re a morning person, hit the gym before breakfast. If not, find a time that works with your schedule. No need to join a gym. Buy some 3 lb weights to start and increase up to 8 lbs as you get stronger. Resistant bands are also an option if weights are too intimidating. 

2. Start light. Then build. Don’t jump straight into heavy weights. Get used to the routine, your form, the feel of the weight in your hands and work your way to heavier weights. Here are some videos to get you started.

3. Go slow and pay attention to form. Lifting properly will not only keep you from injuring yourself, it will also be more beneficial in building muscle.

4. It’s never too late to start. The proverb, “The best time to plant a tree was 20 years ago. The second best time is now,” applies here. Studies have shown that women who take up weight lifting in their 80s see tremendous results. Talk to your doctor about any concerns in starting a weight lifting program. And let’s face it, the results are hard to argue with; you’ll feel better, sleep better and be less stressed, in addition to losing fat and building muscle.