Top Reasons Why Older Women Should Lift Weights

| September 24, 2013 | 0 Comments | Email This Post Email This Post
If you are a woman over the age of 50 then one of the best things you can do to improve your health, fitness and quality of life is to lift weights.  Unfortunately very few older women lift weights regularly and, from my experience, those that do lift weights don’t do it correctly.
The biggest mistake I see women making is only lifting light weights.  Women want to look feminine and “toned” and absolutely do NOT want to get “big and bulky”.  So they resort to lifting light weights a bunch of times.  The problem is that it is just not that effective to lift weights like that.  Women, even more so than men, need to get stronger and build muscle.
Getting stronger means lifting heavier weights 10-12 times (which would make 1 set) and then repeating it after a short rest (which would make 2 sets).  As an older woman you need not worry about getting big and bulky or looking masculine because you couldn’t do it if you wanted to.  Older women do not have the hormonal support to build big muscles without REALLY heavy, high-volume training and serious nutrition.  And even then it is pretty tough!
You CAN get stronger and you CAN build some muscle mass by following this advice but you will NOT get big and bulky.  Trust me on this.  I have worked with many, many older women who have trained regularly and I assure you this is so.
So here are my top reasons why you, as an older woman, should lift weights:
1. It keeps you functional
2. It can improve your balance
3. It will strengthen your bones
4. Keep the muscle, lose the fat
5. Look leaner, shapelier and sexier
Maybe one of more of these reasons is hits home with you.  If so, then quit making excuses and start lifting weights.  It is never too late to begin but the sooner you do the better.
Cody Sipe, PhD is an award-winning fitness professional and university professor with expertise in functional aging.  He is the founder of the Functional Aging Institute and creator of the Never Grow Old Exercise Program.  He gives functional exercise advice and tips on his blog


Category: Blog, Senior Health