From Brain to Bones…

STRENGTH TRAINING BOOSTS LIFESPAN

Strength training is an anti-aging miracle, and recent research shows it’s even more powerful than we thought, especially for women.

A new study published in The Journal of the American College of Cardiology has revealed some exciting findings about strength training:

– Women who strength train 2-3 days a week are more likely to live longer.
– They also have a lower risk of death from heart disease.
– Reduced cardiovascular mortality in women by 30%.

How Much Strength Training is Enough?

In my recent podcast interview with Dr. Wayne Westcott, a leading researcher in strength training, we discussed the optimal frequency and intensity of strength training.

Here’s what the research shows:

Frequency: 2-3 days per week is ideal. Aim to strength train 2-3 times a week, and add a rest day between strength training days.

Remember, you can still do cardio on your rest days – it’s all about balance.
Repetitions and Speed: It’s important to understand the concept of “time under tension” (TUT). This principle refers to the amount of time your muscles are working during each set. In the beginning, aim for sets that last between 30-90 seconds.  For instance, if you’re doing 12 reps, try to make each rep last about 4-6 seconds (1-2 seconds to lift the weight, 1-2 seconds to hold, and 1-2 seconds to lower it). This approach ensures your muscles are under tension long enough to stimulate growth and strength gains.

As you progress, you can adjust the TUT by slowing down your reps or increasing the weight. Remember, it’s not just about lifting  – it’s about controlling it throughout the entire movement.

Why Strength Training is a Woman’s Best Friend

Beyond longevity, strength training offers many benefits:

1. Bone Health: It keeps your bones strong, helping prevent osteoporosis.
2. Functional Strength: Helps with everyday activities, like lifting your suitcase on vacation.
3. Brain Health: Keeps your mind sharp as you age.
4. Body Composition: Builds muscle and helps burn fat more efficiently.
5. Joint Protection: Strong muscles support and protect your joints.
6. Blood Sugar Control: Helps manage glucose levels, beneficial for those with or at risk of diabetes.
7. Mood Boost: Can help reduce symptoms of depression and anxiety.
Intimidated by weights? Here’s how to get started today

If you’re new to strength training or aren’t been lifting weights recently, remember that you don’t need to lift heavy weights to see benefits. Today’s 20-minute upper body workout from the Lift Weights to Lose Weight 2 video uses hand weights and rotational balance moves to build poise, posture, and a strong, lean upper body. Plus, it includes modifications for all levels.
Pick up the weights and reap the incredible benefits they offer. Your future self will thank you!

Remember, it’s never too late to start. The Fit over 40 group is loving Lift Weights to Lose Weight 2 Upper Body workout, including Louise who said:

“This is the ultimate workout for upper body. It has got my marshmallow upper body into shape within a few weeks. I look straighter, taller and younger with a less than 20 minute workout.” 

The bottom line is that the evidence is clear… strength training is a powerful tool for women’s health and longevity.