250 – 16 RENAULT CRESCENT, ST.ALBERT, AB  T8N 4B8  |  780.459.6684

8 Life-Altering Effects of Strength Training After 50 & Getting Over the Fear of Starting!

When you close your eyes and think about your life in the future what do you imagine?

Where will you be and how will you feel when you are 50? 60? 70? 80? How do you want to age? Traveling, enjoying time with your family, pursuing your hobbies, golfing, hiking, adventuring? Or are you worried about not being able to do these things?

If you’ve been searching for that fountain of youth it’s time to put down the magnifying glass and pick up a dumbbell as we dive into how crucial strength training to your quality of life as you continue to age!

Over the years many new members that have walked through our doors have similar fears, worries, and misconceptions about beginning strength training so here is what you need to know…

8 Benefits of strength training that you can expect:


#1 - Stay Strong As You Age

Lifting your groceries, picking up the kids/grandkids, working around the house, getting a heavy box off the top shelf, hauling your suitcase around on those dream vacations, taking on new hobbies, not having to rely on someone younger for help... Strength training helps you build and maintain muscle mass as you age - and it is NEVER too late to start.


#2 - Maintain Your Bone Density (Even Reverse Bone Loss!)

Most people start losing bone mass at a rate of 1% per year after age 40 because of age and inactivity. Studies also show us that non weight-bearing activities like swimming, walking, cycling have little effect on the prevention of bone loss. Strength training (also called resistance training) is the key component to slow bone loss and even help you build back density that you have already lost.

COMMON FEAR – Strength training will CAUSE injury or pain (especially in your second half of life)

Truth is, when done correctly strength training can actually save you you from falls, bone breaks, and everyday aches and pains.

It is important to work with a qualified fitness professional that can ensure safe training practices and tailor strength training routines to your individual needs and goals. With the right guidance you can safely incorporate strength training to enhance your life.


#3 - Prevent Injuries, Falls, & Loss of Independence

In Canada 2.3 million Canadians are living with osteoporosis and over 80% of all fractures in people 50+ are caused by osteoporosis. According to studies by Harvard Medical, a staggering six out of 10 people who break a hip NEVER fully regain their former level of independence. Falls are NOT just a part of getting older and they do not have to happen! Clinical studies show us that strength training builds stability in your lower body cutting down your risk of falls. And if you do happen to slip, maintaining high bone density through strength training helps prevent fractures.


#4 - Increase Your Metabolism & Reduce Unwanted Fat That Puts Your Health at Risk

Research has shown that strength training burns more calories than any other activities. You burn MORE calories for up to 72hrs after your workout! That means that you're increasing your metabolism and burning fat on an ongoing basis.

COMMON FEAR – Strength training causes women to get “BULKY” and lose their feminine physique 

Women generally have lower levels of testosterone compared to men, which is a hormone that contributes to muscle hypertrophy (also known as muscle growth). As a result, women are less likely to develop large, bulky muscles through strength training alone. Women who DO want a more muscular “bulky” look (like bodybuilders) have to work very hard to achieve this with specific training programs, specialized diets, and additional supplementation.

So, for the everyday woman, strength training helps you build lean muscle mass, which can improve your body composition giving you a toned and fit appearance. 


#5 - Slow Aging Down & Increase Your Energy

Strength training has been shown to improve the function of your mitochondria (organelles that produce energy for your cells), slowing down aging and improving your health on a cellular level! Loss of mitochondrial function is associated with several chronic illnesses and aging. Plus, following the right strength training program for your age and body will increase your energy levels so you are not feeling slumps throughout your day.


#6 - Reduce Your Joint Pain (Including Arthritis Pain!)

Strength training is proven to help loosen stiff, achy joints and reduce pain. Studies continue to show that those who live with arthritis and lift weights experience less pain and discomfort than those who do not strength train.

COMMON FEAR – Strength training with health conditions, such as arthritis or chronic pain, could make symptoms worse or be too strenuous for your body. 

Strength training can be very beneficial for individuals with arthritis or chronic pain when done properly and under the guidance of a fitness professional. Strengthening the muscles around the affected arthritic joints provides better support and stability, alleviating pain, reducing stiffness, and enhancing your mobility. Added stability can provide better joint alignment and reduce the likelihood of injury and falls. Plus, strength training can help you increase bone density and reduce the risk of osteoporosis – which is important as osteoporosis is often associated with arthritis.


#7 - Reduce Risk of Diabetes, Stroke & Heart Disease

Increased muscle mass helps process blood sugar, decreasing your risk of Type 2 diabetes and the problems it can cause, including heart attack and stroke. Strength training also helps to lower blood pressure, improve circulation, and increase high-density lipoprotein (HDL) cholesterol, also known as "good" cholesterol, while reducing low-density lipoprotein (LDL) cholesterol, also known as "bad" cholesterol. Researchers at Iowa State University found that lifting weights less than an hour per week can reduce your risk for heart attack or stroke by a whopping 40–70%.


#8 - Improve Your Brain Health

Strength training promotes the release of endorphins, which are natural mood-lifters, and regular exercise can reduce symptoms of depression and anxiety. Engaging in strength training can also help you to reduce stress levels and improve overall mental resilience. Studies have shown that strength training can enhance cognitive function, memory, and overall brain health, reducing the risk of cognitive decline.

Strength training can give you the quality of life you want for YEARS to come!

To be able to...

Check out some of our awesome Movimento members enjoying life to the fullest by prioritizing strength training in their weekly routines.

COMMON FEAR – Struggling and feeling out of place trying to get started with strength training, especially when you are 50+

The truth is… this is a common fear… THIS IS WHY WE EXIST! 

Being unsure of how to structure a safe workout routine, not knowing how to use the equipment, select appropriate exercises, or progress your training can be intimidating. You might worry about feeling out of place or self-conscious in a gym environment dominated by younger individuals. Or be concerned about not being able to keep up with others and maybe feeling judged.

If these fears are stopping you from getting started THIS IS WHY WE EXIST and we are here to help you! 

If you are ready to start feeling better and gain all of the benefits that strength training can bring into your life our Stronger For Longer program is the perfect place to start!

All you need to do is simply Click the button below to learn more!