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5 key benefits of Strength Training Over 50

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Strength training is not all about slamming weights down and building bulky muscles. It is an important and beneficial way to maintain health and manage some of the normal age related changes that happen to us as we get that little bit older. It’s also a great way to make sure your body is easily able to do everything that you want it too. 

So, what are the benefits of strength training? 

1) Reduce muscle wastage

After the age of 30, you naturally start to lose muscle mass by about 1% per year – if you are inactive this can increase up to 3-8%. Over time, this loss of muscle can lead to a reduction in your strength and stability, and also contribute to a higher risk of osteoporosis and weight gain. 

Doing semi-regular strength work not only helps to reduce muscle wastage, but can also help regain muscle mass after its been lost. Its never to late to start strength training! 

2) Preserve bone mineral density

Most people are aware that the our bones need calcium and vitamin D to keep them strong and healthy, but not everyone is aware of the importance of weight-bearing exerciseOsteoporosis Australia strongly recommends looking after your bone health by regularly engaging in muscle strengthening exercises that become more challenging over time. Our group training classes are supervised by an accredited Exercise Scientist to ensure that they are safe for you. Our Fit40+ is not only fun, but we can ensure that you are performing your exercises safely and learn good techniques for strength training. 

3) Prevent falls

While you may not be too concerned now about falls just yet, but the risk certainly increases as you get older.  Small changes now can establish a good foundation for stability as you age. Regular strength based exercise is a proven way to reduce falls risk as you age. 

4) Speed up Metabolism

The best way to boost up your resting metabolism is to increase your muscle mass. More muscle mass means that you burn more energy throughout the day – even if you aren’t being physically active. This is a key factor in maintaining a weight.

5) Reduce your risk of diabetes (or manage diabetes)

Increasing your lean muscle mass and therefore your metabolism through strength training can have important benefits for individuals with type 2 diabetes or people at risk of developing type 2 diabetes.  Diabetes Australia explains how a higher metabolism (due to increased muscle mass) keeps your blood glucose levels in check. Also, a lower fat-to-muscle ratio reduces the amount of insulin you need in your body.

How To Build Muscle for seniors

The picture you can see above is a great example of what happens to your muscle mass with a lack of exercise. Although it is certainly an extreme example, the results are crystal clear.  Exercise reduces the amount of muscle loss as you age. 

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