When most people think about strength training, they imagine bulky, well-defined muscles and intimidating gym equipment. But, this is a common misconception.
This misconception is so common that it keeps many people from reaping the incredible benefits of strength training over 40. So, let’s take a closer look at the myths associated with strength training over 40.
After all, strength training isn’t just for athletes and bodybuilders. It is one of the best things that anyone can do for their health, confidence, and well-being. So, whether you are new to fitness or looking to switch things up a little, let’s go ahead and debunk the myths that have been holding you back and show you why strength training can help you live a better life over the hill.
Why Strength Training Is Crucial for Women Over 40 First, we need to talk about why strength training is just so important. As we grow older, we will naturally lose muscle mass through a process known as sarcopenia. This process starts in our mid-30s, and the average person can lose muscle mass at a rate of about 3 to 5% per decade. Of course, we can reduce the amount of muscle mass loss simply by being more active. And no, the activities that we generally do every day will not help us to prevent this loss of lean muscle mass. But, strength training will.
Preserve Muscle Mass When we begin strength training after 40, we will our muscles to grow stronger and more functional. This allows them to be able to take on just about any task that is thrown our way.
Boost Bone Density Believe it or not, strength training will also reduce the risk of osteoporosis. Osteoporosis is a very common health condition for women after menopause.
Improve Metabolism Then there is the metabolism factor. Believe it or not, lean muscle burns more calories at a faster rate than anything else. This makes it a lot easier to maintain a healthier weight.
Enhance Longevity and Mobility Strength training will also enhance your life expectancy, and help you stay independent and mobile as you age.
Common Training Myths Now that we have discussed why strength training is so important, let’s dive right into the most common myths.
Myth 1: Strength Training Makes Women Bulky One of the most persistent myths of all is that strength training will make you more bulky. Many women simply worry that lifting too many weights will turn them into the Incredible Hulk. But, this is not the case. Rather, it is very hard for women to build bulky muscles. After all, they have lower testosterone levels than men. And, testosterone is crucial for significant muscle growth. While it is possible for men to get bulky over 40, this is also very difficult due to lower testosterone levels as well.
The Science Behind Muscle Growth The fact is, that when you strength train, you are more likely to build lean muscle. Lean muscle is incredibly dense, firm, and takes up virtually no space when compared to fat. So, instead of actually looking bulky most people will find that strength training slims them down and tones their body
Why This Myth Persists One of the biggest reasons why this myth is so persistent is the image is spread across the Internet of professional female bodybuilders. It’s important to remember that those women train at extreme levels, and often follow very specialized diets and use special supplements. For the average person, most strength training routines will never lead to that. Instead, you will simply feel stronger, look more defined, and gain more confidence.
Myth 2: Strength Training Is Dangerous for Older Women Another common myth that keeps people from strength training, is a concern that it is too risky for people over 40. But, this is also not true. When done correctly, strength training is one of the safest forms of exercise for people over the hill.
Why It’s Safer Than You Think Proper Form Reduces Risk Once you learn the proper techniques from either a trainer or through online tutorials, you can actually avoid common injuries associated with strength training. The key is proper form.
Gradual Progression Always remember to start with light weights or simply use the weight of your own body. As you go, you will need to increase the resistance as your strength continuously improves. It is a gradual progression.
Controlled Movements Unlike higher-impact activities like running, strength training actually allows you to move more slowly, and with more control.
Success Stories When you think about it, there are countless examples of people in their 40s, 50s, and beyond who are thriving in strength training. Many of those report improved posture, a reduction in joint pain, and even better mental health . Some of them even compete in powerlifting and other sports as a way of showing that there is no age barrier to strength.
Myth 3: You Need Expensive Equipment or Gym Memberships Strength training also doesn’t have to cost an arm and a leg. Contrary to the myth that you need expensive gym equipment or a gym membership, you can do strength training with very little, right from the comfort of your very own home.
Bodyweight Exercises to Start With When you first start off with strength training, you will need to focus on bodyweight exercises. These exercises include squats, push-ups, and planks. They are perfect for building strength without ever needing any form of equipment. Plus, they can easily be modified to match your individual fitness level.
Budget-Friendly Options Let’s take a closer look at budget-friendly options that will help you tone up from the comfort of your very own home.
Resistance bands Resistance bands are some of the most affordable and versatile pieces of home exercise equipment. These bands are made out of rubber and can provide a wide array of different resistance levels.
Dumbbells Next, you have dumbbells. You will want to start with a light set, and then gradually increase the weight as it becomes easier to handle. You can usually find a cheap set of dumbbells at your local department store, or even online.
Kettlebells If you really want a full-body workout and want to add in some cardio, then why not pick up some kettlebells ? Although a little more expensive than resistance bands and dumbbells, kettlebells allow you to work out your entire body.
Creative Alternatives Of course, there are many household alternatives that you can use instead. You can start off with water bottles. Remember, 1 L of water weighs 1 kg. It’s that simple. You can also try soup cans, or even feeling a backpack with books. Just about anything around the house can double as a weight when you are in a pinch.
Myth 4: Strength Training Isn’t Effective for Weight Loss Most people assume that strength training is not effective for weight loss . In fact, when most people think of losing weight the first thing that comes to mind is cardio. The average person simply thinks that cardio is the only effective way of losing weight. And, while cardio is perfect for the heart, it is not necessarily a magic bullet for weight loss. It’s important to remember that strength training will help to improve your lean muscle mass. And, the more lean muscle you have the more calories you can burn in a given amount of time.
How Strength Training Helps So how exactly can strength training help you to lose weight?
Boosts Metabolism As already stated, lean muscle mass burns more calories at rest than fact. This means that you will burn more calories throughout the day. When we were younger, we had a lot more lean muscle mass on our body, which helped us to eat just about anything we wanted without gaining an ounce. As we grow older, we start to lose that lean muscle mass, so we begin to gain weight.
Burns Calories Long After Your Workout Strength training also continues to burn calories long after your workout. The process of building muscles comes in two parts. The first part is the actual workout itself where you tear down the existing muscle fibers. The second part is the recovery. When the body read builds those muscles leaner, and more toned. As a result, you will continue to burn calories even when you are in recovery mode.
Tones and Shapes the Body And, while cardio may help you lose weight, it will never give you that sculpted and toned look. Only strength training will give you a more sculpted and toned look because only strength training will help you build up that lean muscle mass.
Cardio vs. Strength Training So, without question, cardio is great at burning calories during exercise, but it won’t continue to burn calories during rest. Strength training, on the other hand, will create a longer-lasting metabolic boost. But, you can’t simply choose one because it’s better if you do both.
Myth 5: Women Over 40 Can’t Build Muscle Last, but certainly not least, is that women over 40 can’t build muscle. This is probably one of the biggest of all of the myths. Sure, it might take a whole lot longer and require a lot more effort compared to when you were in your 20s, but the results in the end are well worth it.
Strategies for Muscle Growth Because of the amount of time and effort needed to build lean muscle in your 40s and 50s, here are some strategies to help you along the way.
Progressive Overload Always remember to progressively increase weights or resistance over time. When you begin to build muscle mass, at first it will be very difficult to lift the weight. After a few weeks, you will find that the first set of weights is no longer heavy enough to give you any form of challenge. So, you need to increase the amount of weight until you can barely lift that. Eventually, you will reach a plateau, where it will be very difficult to increase further. But, if you continue to work at that plateau level long enough, you will begin to increase the weights even more.
Nutrition In order to build lean muscle mass, you will need plenty of protein. This is where things get a little trickier as you age. Some of the best sources of protein include eggs, dairy, and lean meats. But, a lot of these are things that we shouldn’t be eating too much of because of cholesterol and dietary concerns. If you need to, you can always use powdered protein instead.
Rest and Recovery In order to ensure that your muscles grow quickly, you will need plenty of rest and recovery time. Remember, you only want to work out 3 to 4 days per week. The rest of those days, need to be spent recovering. And the best way to recover after a strength training workout is through active recovery.
Realistic Goals When you decide to build lean muscle mass, you need to set realistic goals. What this means, is that you don’t want to set a goal to add 20 pounds of mass. Instead, you should set goals such as improving your strength, increasing your endurance, or leaning out and toning your body. These are a lot easier to attain than trying to add 20 pounds of lean muscle mass.
Strength Training Is for YOU in the end, strength training isn’t about looking like a professional bodybuilder. Instead, it’s all about feeling stronger, more confident, and capable at any age. In order to meet your goals, you need to forget about the myths that say that strength training is dangerous, ineffective, or not for you. Because these are simply myths and they are not true.
When you start small, stay consistent, and watch your body carefully, you will soon start to see a transformation. Regardless of whether it is maintaining bone density, improving your balance, or just carrying groceries with ease, the benefits of strength training are endless. So, grab some weights, or even a few cans of soup, and start your strength training journey today.
