In years gone by, weightlifting has been thought to be solely for bodybuilders and pro athletes. However, we now know that not to be true. Weightlifting can be for anyone! With health benefits for people of all ages and abilities, weightlifting could be the perfect addition to your routine. Keep reading this insightful guide to learn why it’s never too late to start weightlifting, and how to modify weightlifting to suit your fitness levels and goals.
What are the Benefits of Weightlifting?
Recent research has shown significant medical benefits in weightlifting for people of all ages and abilities, including older adults. Regardless of your age or ability, the benefits of weightlifting effectively at the right level for you include: a better mood, increased energy levels for day-to-day activities like work. Weightlifting will make you stronger and faster. It will also speed up your metabolism so that you burn more calories all day long, even while sitting on the couch! Also, weight training can reduce your risk of injury from other sports, prevent osteoporosis and give you a leaner, more powerful physique.
Weightlifting tones muscles and strengthens bones while increasing energy. It supports cardiovascular health by improving circulation and burning fat around internal organs. Weight training also helps to balance hormones so that women can reduce menopausal symptoms and has even been shown to improve fertility.
Who is Weightlifting For?
Weightlifting can be for anyone of any ability. Not just elite athletes or the hyper-athletic, but also regular folks of all ages who want to stay active and healthy. In fact, lifting weights can actually help us age well! Weightlifting can build your muscles, increase your work capacity, improve speed, and strengthen bones. It’s a great stress reliever and can even boost motivational characteristics in older adults, according to research..
Though there is a misconception that weightlifting is only safe for bodybuilders and pros, weightlifting is actually much safer than many other forms of exercise. Weightlifting training focuses on developing and improving form and technique, which not only reduces your risk of injury but also makes the exercises more effective.
Some people are afraid to start lifting weights because there’s a common misconception that weightlifting will make you bulky or cause you to bulk up. In fact, weightlifting can actually help you reduce body fat by boosting your metabolism. So you’ll actually get leaner, not bulkier! Though women in particular may have these worries due to the numerous myths of female weightlifting, training in the right way can help anyone meet their fitness goals.
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Basic Weightlifting Tips
Focus On Form
Before starting weight training at any age, you should ensure you have a good understanding of form to help minimise injuries. You can use our Online Weightlifting and Fitness Articles to learn about the proper form for various movements. then once you feel more comfortable you can join a strength class at your local fitness center or enquire about a personal trainer to assist you in your new goal. Once you start weightlifting, start slow and focus on form before you worry about how much weight you’re lifting. Effective strength training starts and ends with proper form, so make it your priority.
Don’t Push Too Hard
To ensure safety and minimise risk of injury, you should check out the NHS physical activity guidelines for older adults, but remember they are only guidelines. It can be easy to get over excited when beginning strength training, but it is important to make sure you don’t push yourself too hard. Build your strength slowly and steadily and you are sure to see much better results!
A good place to start is by doing effective bodyweight exercises for a couple of months before using any weights. This will help improve your coordination, keep you interested in exercising, and give your body some time to adapt to new movements before adding the extra stress of resistance.
Don’t Lift Too Light
Having said that, don’t feel like you have to underperform. It’s just about finding the perfect weight for you and your body. If you lift too light, you won’t be working your muscles enough to build any strength and may not feel the numerous benefits of weightlifting.
Use Your Ability (Not Age) To Guide You
Though age can be important when it comes to health and exercise guidelines, don’t feel like you have to stick to an older adults class! It is important to find a weightlifting class that is appropriate for your goals and skill level. You know your body best after all, so age doesn’t need to be a defining factor in your weightlifting journey!
Even if you’ve never lifted weights and worry it might be too late, there’s no time like the present to get started. Over time, you’ll have more energy and be able to keep up – or maybe even beat – the younger folk at gym activities that require stamina.
Weight training is a key part of improving your health and vitality, but it’s also important to be consistent with this activity. The older you get, the more it’s important to be consistent with any physical activity because aging causes loss of strength and muscle mass which can result in injuries. At any age weight lifting is beneficial. However with age it becomes increasingly important to be consistent in order to continue experiencing all of these benefits from weight training.
Ready to Start Weightlifting?
At Strength Ambassadors, we are experts in training at all levels. We offer courses, workshops and personal training for all different ages, bodies and goals. Work with us to create your ideal strength training routine, monitor your fitness goals and reap all of the potential benefits that come with weightlifting. There’s something for everyone so don’t be afraid to get in touch – it’s never too late!
Find out more about building strength here or contact us today to learn more!