Often resistance training, or to put it simply, lifting weights, brings up images of an Arnold Schwarzenegger type body. Nothing could be further from the truth, especially for women. For females of any age to get that type of body, it takes a huge amount of work, both in the gym, and nutritionally. Thirty to sixty minutes in the gym, using average or light weights just will not do the job, if you’re looking for a muscular body, that will take you to being a competitor in a weightlifting competition.
For women, it’s especially difficult to bulk up. It can be done, but it takes dogged adherence to a very strict high protein, no fat diet, and a serious weights program. Resistance training with light weights will not bulk you up! This is a common belief amongst some women, and it is incorrect. I’ve been following a weights program for 35 years and can say that I definitely have never developed that type of body. At times, over those years, I have regularly lifted very heavy weights, and have never built an extremely muscular body.
Strength training does not have to mean lifting heavy weights. Lifting light weights can also bring huge benefits. My main tip would be to be consistent. Lift weights three times weekly, and over time you will see huge increases in strength and fitness. Start with a light weight and do 12 repetitions for 3 sets. Don’t worry if the weight feels very very light, as it is preparing your muscles for a little more intensive exercise down the track.
After a couple of weeks, start adding more repetitions, until you get to 20, keeping the weight light. When you are able to comfortably do 20 repetitions of the light weight, and you feel it is starting to feel too light, then gradually make the weight slightly heavier. With every increase in weight, drop the repetitions back to 12, increasing up to 20 again. There is no need to make the weight too heavy. Continuously lifting a light weight for 3 sets of 20 repetitions will be enough for your body to feel the benefits that are listed below.
Benefits of resistance training for women over 50:
- Bone density is increased and the risk of osteoporosis is decreased
- Reduce risk of injury in every day life, as a strong muscle is a healthy muscle
- Reduce risk of heart disease, as weight training has been shown to reduce cholesterol and blood pressure
- Feel physically stronger which could allow an older person to remain independant for longer
- Improve mental health, reduce stress and decrease symptoms of depression
- Weight training has been proved to raise the metabolism for up to 24 hours after a workout. More calories are used to burn fat over that period.
- Over a period of time, body fat will be reduced and muscle will be increased
- If combined with a healthy diet, weight loss can be achieved
Many studies have shown that women over 50 who participate in a strength training program, report a much higher feeling of wellbeing and confidence. Their general physical health and ailments, such as back pain and arthritis, improve. I know that when I am doing a weights training program in the gym, I feel much better mentally, as I go about my daily life. It doesn’t matter how much cardio I do. For me, there is nothing like a resistance program, to make me feel mentally and physically strong, and able to cope with whatever life throws at me. I have excellent health, with very few episodes of illness such as colds, flu etc, and I put that down to not only being physically fit but to being strong.
Below, is one basic weight training exercise, to get started. This is a good basic exercise to start with, as it will work your chest, shoulders and arms. To also get a benefit to your core strength, tuck in the tummy muscles, while continuing to breathe, as you do the exercise. If you don’t have dumbells at home, just use a can of soup in each hand. Start off with 2 sets of 12 repetitions, and increase, as I described earlier. You do not need to use a bench, as shown in the video below. Lying on the floor is also an effective way of doing this exercise, reducing stress to shoulder joints, which sometimes can be felt, when beginning a resistance program.
- Please note that it is really important that you consult a doctor before starting an exercise program
Do you already have a strength training program? How does it make you feel? I’d love you to join in the discussion.
I appreciate the time it takes you to comment and will reply to all.
Jennifer
Love it Jennifer and such a valuable and informative post. Many people think that weight training means working out like a ‘weight lifter’ a la Olympic Games. However, we can get strength training with light weights as you mentioned, and also through our own body weight. I’m looking forward to your at-home video workout – good for you! Thanks for sharing and linking up at #MLSTL and have a great week! xx
I knew you would be on the same wave length on this topic Sue. By the way, my at home gym program will just be instructional not a video. Thought I should correct that so you’re not expecting something too fancy. Thanks for visiting and sharing again
HI, Jennifer – Thank you for sharing this . I am a regular with yoga, walking and hiking. I am terribly inconsistent with my gym work, and have never settled into a consistent strength-training routine. Your post has helped give me renewed inspiration.
Donna give yourself credit for having a fitness routine. Some light weight training would help you with your fitness. But if you are doing yoga regularly you are getting a body weight strength workout.
I’ve never done weight training Jennifer – I guess because I avoid the gym like the plague, but I know you can do exercises like that chest press easily at home so I really need to get my act together and start incorportating some weight bearing exercise into my normal daily routine.
Thanks for linking up with us at #MLSTL and I’ve shared this on my SM xx
Leanne | http://www.crestingthehill.com.au
Leanne it seems to me that many are put off weight training by gyms. It’s such a shame that most gyms are off putting to newbies. I really want to spread the word that it’s not necessary to go to a gym to weight train
Hi Jennifer, I’m 63 and have been doing weight training as part of my fitness workouts for years. I agree that as we age it becomes even more critical to keep our muscles strong and our minds engaged. Great post!
I’m so pleased that you dropped by Candi. I love to hear from others my age who follow a fitness routine. Well done and keep it up
thank you … Thank You… THANK YOU!!
I have resisted an exercise routine for far too long. I know it is good for long-term health and quality of life, but it is so hard to take that first baby step.
Thank you for providing a doable practice – one that is easy to maintain and will not overwhelm the newbie.
I have weights upstairs waiting for use. I plan to start today!
Pinning to #MLSTL board for future reference (and constant reminder)
Molly I so pleased to hear that this post was useful for you. And it makes me smile to hear that you are now motivated to start lifting those weights. Do call back and let me know your progress.
I absolutely KNOW I need to do this-I just need to make time for it and do it consistently. Thanks for the kick in the behind!
Thanks for visiting Kim. I would suggest you schedule half an hour, three times per week. Happy to give you a little kick any time
This is a very useful post to dispel the silly myths about weight training in women as well as to provide information to encourage women to use resistance training several times a week. After 50 it is really difficult to keep in shape let alone keep our muscle tone.
I agree Terri. It can be difficult to keep our body shape after 50. In my case I was ok until 60. I’m now finding it a bit difficult to defy gravity. Weight training is saving me so far
I have weight trained off and on for years. Right now I am off but do try and do some isometrics.
Thanks for your feedback. Well done on keeping moving. Thanks again for visiting
Since I am over 50 years old I read this with interest. Learned things I didn’t know.
That’s good to hear. Thanks for visiting
Very helpful information! I recently bought some small weights and I’m still learning to use them.
Lori watch out for my upcoming post with a basic workout for light weights. Put those weights to good use. Thanks for visiting
We have a gym membership but I don’t use weights. Never thought about it being a good source for strengthening. You learn something new every day! Congrats for being our “Member for the Day” at the Blogging Grandmothers Group: https://www.facebook.com/groups/1045124028915511/ I shared your post x 3 ♥
as you have a gym membership give some thought to adding a few light weights to your workout, your bones will thank you. Thank you for featuring me
Very informative. I’ve always used weights in my fitness routines.
That’s great to hear Amy. Keep it up!
Great post! I have been weight training for the last two years! So many benefits!
Fabulous to hear Nancy. Keep it up!
Loved your list of the benefits of weight training! Now all I have to do is get myself motivated to start an exercise program for myself!
Thanks Catherine. Watch out for my at home light weights workout coming soon
I really need to get into training! After I return home from travelling it’s top of my list. My upper body is not at all strong and I know the benefits of weight training so thanks for the valuable reminder.
I’ve been loving following your travels Deb. You know the value of exercise so I have no doubt you will get back to it. For now enjoy the rest of your trip