In a 2011 opinion poll reported by the Centres for Disease Control and Prevention (CDC), less than 20 percent of women contacted said they accomplished the CDC’s recommendations for 2 1/2 hours of aerobic exercise and two periods of strength training weekly. The unfortunate problem is that 95% of women think that lifting weights is going to make them look big, bulky and “muscly,” which couldn’t be further from the truth.
Muscle mass diminishes with age and women can counteract this loss through strength training. The percentage of fat on your body increases as you get older if you don’t do anything to replace the lean muscle you lose. Strength training helps preserve and enhance your muscle mass, regardless of your age.
A regular strength training program helps you increase lean body mass and burn calories more efficiently, which can result in healthy weight loss.
Because of hormonal changes that women experience as they get older, they naturally lose bone density, putting them at increased risk for developing osteoporosis. Routinely lifting weights slows bone deterioration and can help your bones grow stronger, help you maintain strength, and reduce your chance of developing — or slow the effects of — osteoporosis.
When you build muscle, you help protect your joints from injury and increase your balance, mobility and coordination. This becomes increasingly important to help you maintain your independence and general everyday strength as you age.
Weight-training will strengthen your back, shoulders, and core, helping to correct bad posture so that you can stand taller, with shoulders back and spine straight. A stronger back and core will also prevent lower back pain.
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