Stop reading right here if you do not want to be sexy..It's cool.
Ladies, it's time to ditch your Nespresso and put down that copy of "Lessons in Chemistry."
It's time to get serious about strength training.
Now, I know what you're thinking. "But Jill, I don't want to get bulky. I just want to slim down and look toned."
Well, let me tell you, strength training is the key to achieving that toned look you desire. And no, you won't end up looking like a female version of Arnold Schwarzenegger. I promise!
But why is strength training so important for women over 40? Simple. As we age, our bodies start to lose muscle mass. This can lead to a slower metabolism, decreased bone density, and increased risk of injury. By incorporating strength training into your routine, you'll be able to combat these issues and maintain a healthy, strong body.
Immediate benefits of strength training:
1. Muscles are the most expensive real estate in your body.
What does that mean? That means, By incorporating strength training into our fitness routine, we can boost our metabolism and burn more calories even when we're at rest. Strength training builds lean muscle mass, which requires more energy to maintain than fat. Therefore, the more muscle we have, the more calories we burn throughout the day.
In addition, strength training can also improve insulin sensitivity, which helps regulate blood sugar levels and prevent the development of metabolic disorders like diabetes. Overall, strength training is an effective way for women over 40 to rev up their metabolism and maintain a healthy, strong body.
2. Your bones need strength too!
As women age, their bone density naturally decreases, which can lead to a higher risk of fractures and osteoporosis. However, strength training has been shown to be an effective way to increase bone density and improve bone health in women over 40.
This is because strength training places stress on the bones, which in turn stimulates the production of new bone tissue. The increased muscle strength that comes with strength training also helps to support and protect the bones, reducing the risk of fractures.
Research has shown that regular strength training can significantly improve bone density and reduce the risk of osteoporosis in women over 40. Therefore, strength training is a vital component of maintaining bone health and preventing age-related bone loss.
3. Want to get out of bed pain free?
As women age, their bodies become more susceptible to injury due to factors like decreased muscle mass, joint stiffness, and decreased flexibility. However, strength training can help to reduce the risk of injury by improving overall muscular strength, balance, and coordination.
Strength training exercises focus on working multiple muscle groups simultaneously, which helps to improve overall body mechanics and reduce the risk of falls or other types of injury. Additionally, strength training can help to strengthen the connective tissues that support the joints, reducing the risk of joint pain and injury. By incorporating strength training into their fitness routine, women over 40 can improve their overall physical health and reduce their risk of injury both in and out of the gym.
"But Jill, I really love cardio!"
Now, let's talk about cardio. Yes, it's important for heart health and weight loss, but it's not the be-all and end-all. In fact, too much cardio can actually be detrimental to your progress. It can lead to muscle loss and a slower metabolism. Plus, let's be real, running on a treadmill for hours on end can get pretty boring.
So, what should you do instead? Incorporate strength training into your routine at least two to three times a week. This can be anything from lifting weights to bodyweight exercises like push-ups and squats. Not only will you see an improvement in your muscle tone, but you'll also feel stronger and more confident.
And don't worry about getting started. There are plenty of resources available to help you get started with strength training. From You Tube Videos
to personal trainers (also me!), there's no shortage of ways to learn the proper techniques and get started on your journey to a stronger, healthier you.
So, ladies, it's time to ditch the cardio bunny routine and start pumping some iron. Your body (and your future self) will thank you for it.
Who knows, you may even discover a newfound love for deadlifts and squats. And if all else fails, just remember, strong is the new sexy.