There’s a lot more to strength training than building muscle. Of course, maintaining muscle mass is important, especially for injury prevention as you age. Not only can resistance exercise speed up your metabolism and reduce body fat, but it can also make it easier to carry out daily tasks by keeping your bones and joints firing on all cylinders.
Until you reach the age of 40, your body replaces any bone it loses. After you hit your fifth decade, though, your bone mass decreases by 1 per cent each year. This can lead to diseases such as osteoporosis, where your bones become brittle, and your risk of fracture significantly increases. While a fractured hip might not sound like a big deal, it can increase your mortality risk and severely impact your quality of life.
There is a bright side, though. By incorporating strength training into your exercise regimen at least two to three times a week, you can safeguard yourself against low bone density as well as protect yourself from a number of other chronic diseases. In fact, the British Journal of Sports Medicine found that regular resistance exercise can increase your overall lifespan.
Not a fan of the gym or have no time to swing by the studio after work? No problem.
Perform 1-3 rounds.