For many years, people believed that cardio was the answer for healthy living and healthy aging. Now of course cardio is a foundational element to your training program. Improving/maintaining your cardiorespiratory endurance is one of the keys to longevity. But more research is showing just how important strength training is, especially as we get older.
Long runs, endless treadmill sessions, and calorie-burning workouts became the standard advice for adults trying to improve their fitness. While these can have their place, they seemed to become the focus.
At San Diego Premier Training in Carlsbad, many of our members come to us frustrated because the workouts that used to work in their 20s and 30s no longer deliver the same results. They may be exercising more than ever but still struggling with energy, body composition, joint pain, or metabolism.
Many were finding that after years, even decades of these workouts, were having a toll on their bodies.
Why cardio along isn't enough.
Strength training and cardio have different effects on the body, but they can compliment each other. In particular, strength training helps support the impact and wear and tear that many cardio exercises have on the body.
Strength training not only builds stronger muscles, but stronger joints and connective tissues. Many forms of cardio are repetitive motions on the joint. Over time these can lead to break down of the joint tissue. Strengthening these areas can better support the body to handle this stress.
What we see in individuals that primarily rely on cardio for exercise, have a number of issues start to develop as they age. These include:
- Loss of muscle tone
- Slower metabolism
- Reduced strength
- Joint discomfort
- Increased injury risk
Muscle loss happens earlier than most people think.
One of the main reasons strength training is so important after 40 is because of the higher rate of sarcopenia or muscle loss as we age.
Around 40 years old many will see a drop in muscle mass due to changes in hormones and activity levels. Each year the body can start to see bigger drops in muscle, strength, and power which can ultimately effect things like:
- Balance
- Metabolism
- Mobility
- Bone Density
- Overall Function
This is a slow process so many will not notice these effects right away. But over time it can be life altering. All of a sudden people notice challenges with simple things they have never had an issue with before like:
- Climbing up stairs
- Carry groceries
- Getting down and up from the floor
- Recovering for activities
- Maintaining good posture
The good news is that strength training can help slow, stop, and even reverse these declines. Starting at an earlier age is most helpful, but strength training at any age to show improvements.
The benefits of strength training after 40
Hopefully it is clear that strength training is an important piece to your regular routine. Here are some of the biggest reasons why the older you get the more important a proper strength program is needed.
You Will Live Longer
Hopefully that is all I have to say. But one meta-analysis showed that resistance training was associated with a 21% reduction in all cause mortality. When this was combined with aerobic training that number almost doubled, which is why we really need both. Strength training has been shown to reduce diseases like diabetes, lower blood pressure and cholesterol, which lower heart disease risk. It helps reduce inflammation and improve blood sugar control. We also see a dramatic reduction in falls for those who resistance train regularly. Many of the benefits have been shown with as little as 60 minutes of exercise per week.
Common mistakes adults over 40 make.
You should be getting excited now with all of the benefits of regular strength training. But some caution should be taken.
As you get older, you have to remember that you may not be the same person you were in your 20’s.
Recovery, movement quality, and smart programming become increasingly important. Random high intensity workouts without proper development can lead to burnout and injury.
More is not always better. Better is always better though. Meet your body where it is at and build a foundation first. Then you can add intensity when appropriate.
Your body has likely changed over the years and doesn’t move the same as it once did. In the beginning your goal is to improve movement quality and then add intensity when you can.
Yes, injuries can occur. But another mistake is avoiding resistance training because of fear. If you are unsure, this is a perfect time to ask for help to figure out your specific concerns that should be address if you are starting an exercise program. Our body starts to develop baggage as we get older. Ignoring this can be a huge mistake.
Strength training is about more than appearance
There is nothing wrong with using exercise to feel better about how you look. But it is more important to realize all of the other benefits you are receiving.
Focus your training on a way to support:
- Healthy aging
- Physical independence
- Injury resilience
- Confidence
- Long term quality of life
This will hopefully make it easier to stick with it. You will start to realize that not every workout needs to be super intense. You don’t have to crawl out of the gym in order for it to be a good workout.
The goal should be to feel energized from your workout. Not beat down from it. Think long term. This need to be something you can sustain for the rest of your life. Not just when you are younger.