If you want to build muscle, you lift weights. But what if you want to boost bone density, improve balance and stability, build confidence, and sleep better? Then you should also lift weights. That’s because strength training builds so much more than muscle. And that’s true no matter how old you are.
Building Strong Muscles Means Building Strong Bones
As we age, our bones begin losing mass – about one percent every year after we turn 40. That loss means bones that are more frail and far more susceptible to injuries like fractures. Even mild stressors, like bending over or coughing, can cause damage to the fragile bones of someone with osteoporosis. It’s a condition that affects some eight million women and two millions men here in the United States, and it’s the cause of over two million fractures annually. The statistics are sobering – out of every ten people who break a hip, six will never regain their former level of independence.
Fortunately, strength training can slow bone loss and actually improve bone density. Strength training and weight-bearing exercises put stress on muscles and bones, which can prompt specific cells into action. The result is stronger bones everywhere, but particularly in areas that are prone to fractures for senior citizens, like the hips, spine, and wrists. Resistance workouts that emphasize power and balance not only build muscle and stronger bones, they improve stability, which means fewer falls.
You may recognize the importance of strength training, but are you wondering where to begin? A certified personal trainer can create an appropriate fitness plan for you, while also offering guidance and direction so you learn how to perform every movement correctly. Framework Personal Training here in Reno works with many adults over age 40 who are coming back from time off or beginning strength training for the very first time. Contact us for a free estimate, and let’s discuss how strength training can improve your health now and into the future.