Weight training is one of the best ways to feel good and look younger no matter what age you are. If you’re a woman who doesn’t lift weights because you’ve been told it will bulk you up and make you look masculine, it’s time to dispel this myth and talk about all the amazing health benefits you can get from training with weights.
Weight Training Naturally Increases Growth Hormone Levels
Human Growth Hormone (HGH) is sometimes referred to as the youth hormone because of its role in so many of the processes that keep us vibrant and healthy over time. HGH is produced by the pituitary gland in the brain. It’s released during sleep and works to build and repair bone, muscle and connective tissues. It also affects metabolic function and fat burning to help keep you lean, increases energy and helps maintain mental acuity.
Natural HGH levels decline with aging. Some people get injections of synthetic HGH in an effort to turn back the clock but this is a highly controversial practice and may actually be detrimental to longevity and long-term health. One of the best and safest ways we know of to optimize HGH levels as we age is through stressing the body with high-intensity exercise like weight training.
The amount of growth hormone released varies with the intensity of exercise. The best response is gained from heavy resistance and high intensity interval training (HIIT). Squats and lower body strength training, in particular, seem to maximize HGH production but even moderate resistance training can increase levels of this important hormone.
Weight Training Keeps Your Bones Strong
Women are more susceptible to osteoporosis after menopause due to loss of estrogen. Increased levels of HGH from strength training helps maintain bone density. Aside from the obvious benefits of having stronger bones, keeping fractures at bay and protecting spine health, maintaining bone is also one of the best ways to preserve facial youth. The loss of bone structure in the face over time is one of the causes of skin sagging and the heavy lower face associated with aging so conserving your bone density will also make you appear younger.
Weight Training Helps You Sleep Better
Multiple studies have shown a positive correlation between exercise and better sleep quality. And resistance training seems to provide even more sleep benefits than cardiovascular exercise according to new research from Iowa State University. Quality sleep is critical for good health and maintaining cognitive function, especially as we age.
Weight Training Makes You Lean in Ways Cardio Alone Can’t
Building lean muscle increases your basal metabolic rate. This means you’re burning more calories even at rest. High intensity and heavier weight training can even rev your metabolism and continue to torch calories for 16 hours or more after your workout is over. While aerobic exercise is beneficial and important for heart health, it doesn’t give you the same fat burning effects.
Weight Training Can Stimulate Autophagy
Wait, what the heck is autophagy? It’s the body’s way of cleaning up the streets, so to speak. When a cell grows old or is stressed to the point that it loses its ability to accurately read and replicate DNA, it stops replicating but hangs around in what’s called a senescent state. These senescent, zombie-like cells produce inflammatory factors that have been linked to cancer, aging and cardiovascular disease among other health problems.
Autophagy is the body’s natural process of recycling these senescent cells and other cellular debris so they don’t cause disease and interfere with vital cellular processes. Autophagy optimizes cellular function and increases longevity.
Science is still in the early stages of understanding the complexities of autophagy and much more research is needed. Current research seems to indicate that, like many things related to health, you don’t want too much or too little. Since the rate of autophagy decreases as we age, weight training is one of the ways to keep this cleanup and repair process active.
Weight Training Helps Prevent Injuries
If you regularly run or do other aerobic exercise, you should definitely incorporate weight training into your fitness regime. Strong muscles support the joints and connective tissues, helping to protect them while you’re pounding the pavement.
Resistance training can also improve your balance, decreasing chances of being injured in a fall and the increased bone density gained from lifting weights ensures that even if you fall you’re less likely to succumb to an injury.
Weight Training Gives You Confidence
Nothing is sexier than lean, defined muscle. Consistent weight training gives you a physique that will make getting dressed (and undressed!) more fun. Whether you’re an hourglass, curvy or straight up and down, you move differently when you feel strong and your confidence shows in everything you do.
Conclusion
If you’ve been putting off weight training because of doubt, not knowing how to start or feeling intimidated by the gym, it’s time to throw off your fears and give it a try. As you can see, there are too many benefits to miss out on if you don’t.
You don’t need a fancy gym membership get started. You can start by lifting simple hand weights at home and building your confidence and strength from there.
Do make sure to check with your doctor before starting any new fitness program, especially if you have a health condition or back injury, to get clearance first.
If you’re not sure where to start and want some guidance, you can try one of the many fitness apps available (my favorite is the Sweat app) or sign up with an instructor in your area.
Do you train with weights or do you plan to start? I’d love to hear about your experience so please leave a comment below!
