You are in midlife, and you started noticing that your body does not look and function as it used to. You have done your research and took action towards improving your health. Most likely, you have made some changes to your nutrition. If you have not done so, do not wait, it is critical.
Healthy eating is the best starting point. But is it enough? Will it bring the transformation we seek in midlife and beyond?
One of the qualities we admire in people is their mental strength how they persevere in life despite challenges and setbacks.
As we go through midlife, we must also develop physical strength, too. It is not a nice-to-have luxury, as once believed. It is a must-have quality, necessary as we grow older. Strength can expand our lifespan and quality of life.
Few of us know that among the many benefits, strength and greater muscle mass are life expectancy predictors.
Why strength training is a must in midlife
Preserving and enhancing muscle mass and bone density
From the age of 30, we lose, on average, 3% to 5% of our muscle per decade. Men can expect to lose around 30% of their muscle mass in their lifetime.
Strength training counteracts sarcopenia (muscle loss) and protects the deterioration of our muscles. Sarcopenia accelerates between the age of 65 to 80, and it is a factor of frailty and the likelihood of falls and fractures. Strong muscles and bones can protect you from related risks.
It is never too late to start strength training and slowing down or even reversing those negative processes. But, the sooner you start, the better it is. So, if you are in midlife, it is a perfect time to start.
Health benefits
Many studies, like this one, have shown that strength training reduces the risks of:
- Osteoporosis
- Heart disease
- Arthritis
- Type 2 diabetes
The health benefits of strength training are even more significant when one considers the positive effects of better body composition and lower abdominal fat, which are connected to other health conditions.
Other benefits
Apart from the impact on our health, there is more good news.
Strength training has a positive effect on the following areas :
- Better flexibility and mobility. This can have a significant impact on the quality of your life; moving with ease is fantastic!
- Elevated body image. Tell me that it has never bothered you!
- Post-training feel-good sensation. Especially after morning training, wait for 30′ after you have completed your workout, nirvana!
How to strength train
Today, there are many ways to get stronger. Strength training options are plentiful.
Here are some of the main options.
Weights
It is improbable that you do not have a gym within 15′ drive from where you live.
Most have all the necessary equipment, like exercise machines and free weights.
A traditional gym can be an excellent way to start if you do not have prior experience. They usually offer many options for strength training.
Calisthenics
Calisthenics is basically bodyweight exercise, with minimal equipment, like pull-up and dip bars. If you believe that your body is not heavy enough to build strength, try to do some pull-ups on a bar.
There are plenty of bodyweight exercises that can fit the needs of various levels of fitness – from a novice up to an elite level gymnast.
Calisthenics can be a great option to built strength, mobility, and flexibility.
You can find specialized calisthenics gyms, but in most cases, some standard or Crossfit gyms offer calisthenics classes.
Yoga
Although you will not build lots of muscle mass with yoga, it can be a great gateway to strength training.
Do some research online and visit some yoga studios in your area and get informed on which styles they practice. There are plenty of different styles with various intensities and focus.
This is how I got back into physical exercise in midlife. It works!
CrossFit
CrossFit is a branded fitness regimen and competitive sport, which includes many different fitness elements. CrossFit gyms or boxes have become very popular.
In my view, it is not a beginner’s option, as it can be very demanding, especially when having to complete challenging exercises by competing for time.
If you are competitive, fit, and like to push your limits, CrossFit can be a good option. You have to be mindful, though, not to go beyond your limits.
At home
You can do most of the above at the convenience of your home.
Following a minimalist approach and the advice of an expert, you will only need a small investment in equipment.
One of the simplest ways is buying a couple of different sized kettlebells, get some basic training on how to use them, and you can have great results.
A great source on the use of kettlebells is Pavel Tsatsouline, who actually made kettlebells famous in the U.S. You can find his videos on YouTube.
Finally, if you choose to join a gym/studio/box, do your research.
- What is the reputation of the venue?
- What is the condition of equipment and the hygiene standards? Take a full tour of the premises, including the changing rooms.
- What is the knowledge, experience, and credentials of the staff?
- What’s included in the various membership options?
A piece of advice, do not sign up straight away for a year. It is much better to choose a three or four-month option first to see if it is something you like. You may want to do something different after a while. I started with yoga (still do it), moved to calisthenics, then free weights, and now training for 100m sprints — all that in two and a half years.
Strength training, together with proper nutrition and some daily walking, can transform your life!
