We hate to sound like a broken record, but it really is crucial to incorporate lifting weights into your workout regimen. In fact, when it comes to exercise for older adults, strength training actually trumps cardio because preserving muscle is more important than losing fat as you age.
“Every decade, starting in your mid 30s, you lose a percentage of muscle, which affects your metabolism, balance, and ability to brace yourself in the event of an injury,” explains Larysa DiDio, a certified personal trainer and Prevention’s contributing fitness editor. “By weight training, you build more muscle to protect your body against injury.”
So, how often should you lift weights?
Ideally, twice a week—whether you lift free weights, use machines, or do bodyweight exercises, says Rachelle Reed, PhD, CPT, Pure Barre’s manager of training development and barre kinesiologist.
That said, as you get stronger and fitter, both Reed and DiDio agree that you should bump up your sessions to more than two times a week. “You can totally lift every day—just make sure to work on different body parts or train your body differently each day,” DiDio says.
Wondering which muscle groups to focus on? Reed says that depends on your goals. For a full body workout, “many trainers will tell clients to focus on the upper body one day and the lower body a couple days later,” she says. To help you get the most bang for your buck, consider folding in compound exercises and supersets into your routine, a form of strength training in which you move from one exercise to the next with no rest in between.
In addition to building strength, lifting weights has a host of benefits. Keep reading to learn all the reasons you should pick up a pair of dumbbells (or kettlebells, or dare we say, a barbell) today.
You’ll lose weight and burn more calories
While cardio can help you get rid of belly fat, lifting weights helps you build more muscle, which can also help you burn more calories. That’s because muscles are metabolically active, meaning they burn calories even when you’re not exercising. “In fact, muscle tissue burns seven to 10 calories per pound daily, while fat burns only two to three calories per pound daily,” DiDio explains.
What’s more, a 2017 study in Obesity suggests that weight training combined with a healthy, low-calorie diet, can help preserve lean muscle mass that’s lost through aerobic workouts. “When weight loss occurs in the absence of strength training, all facets of body composition are lost,” Reed says. “You lose some weight in fat, some in muscle, and some in bone—and it’s unfavorable to lose weight that’s coming from both muscle and bone.” That’s why strength training is so important. When people exercise to lose weight, the majority of the weight loss is fat loss.
You’ll protect your bones
As you age, your bones become more brittle and weaker, especially if you’re post-menopausal, which is due to lower estrogen levels—the hormone responsible for maintaining bone mass. But lifting weights can help you build bone mineral density through Wolff’s Law, which states that bones can grow in response to forces that are placed upon it. In other words, creating pressure on your joints through weight-bearing exercises can actually help you build stronger, healthier bones.
“Strength training involves muscles contracting against the bones they’re surrounding,” Reed explains. “This force applied to the bones helps improve bone density overtime.”
In fact, an October 2017 study from the Journal of Bone and Mineral Research shows that high-intensity resistance training exercises, like deadlifts, overhead presses, and back squats, can help improve bone mineral density in women with osteopenia and osteoporosis.
You’ll manage stress and boost your mood
Had a hard day at work and need to release some tension? Time to pick up those weights. Just like any form of exercise, strength training can enhance your mood by releasing feel-good hormones called endorphins.
Recent research also suggests that exercise, including weight training, may help protect against Alzheimer’s and dementia. Researchers from Columbia University Irving Medical Center discovered that the hormone irisin, which is released during exercise, may help promote neuronal growth in the hippocampus—the area of the brain dedicated to learning and memory.
“Any type of exercise is a mood booster, but weight training makes you feel stronger and it builds the back and neck muscles that are most directly associated with stress,” DiDio says.
You’ll improve your posture
If you have a desk job, chances are you’re dealing with a case of rounded shoulders and a hunched back, which place additional pressure on your low back. This can lead to bad posture and limited range of motion in the shoulders, which are the most flexible joint in the body.
But lifting weights can help reverse this by opening up the chest, strengthening the back muscles, and improving freedom of movement. “It also strengthens your core, which keeps the back in alignment and upright,” DiDio says.
Go for multi-joint compound exercises (think a squat to overhead press or a lateral lunge to twist), which can help you work in different planes of motion and muscle groups, saving you time and effort.
You’ll reduce back pain
There’s no one reason for back pain, but muscular imbalances, like weak knees and an unstable core, can contribute, among other things. Most people think aches and pain are due to strains, but sometimes, it’s a result of bad biomechanics. Your muscles work in a kinetic chain, so if there’s a weak link, it can often manifest into a bigger problem in different areas of the body. But by building total-body strength, you can bypass most injuries.
For example, if you have weak hip flexors, it also means you have weak glutes—their opposing muscles. And, “typically they [muscles] don’t weaken evenly, so this can also throw your pelvis out of whack, which could affect your gait,” DiDio says. “As weak and tight muscles tug and pull, they can cause imbalances and pain, which is your body telling you that something is wrong.”
You’ll improve memory and brain health
A 2016 review from the British Journal of Sports Medicine shows that physical activity can help prevent or delay cognitive decline in people over 50, regardless of their current neurological state.
When you’re moving, your body pumps oxygen-rich blood to your brain, boosting neuroplasticity—your brain’s ability to create new neural connections and adjust to changes in environment. By increasing neuroplasticity, you can better handle stressful situations that come with life and stay sharp.
“Indeed, the American College of Sports Medicine has published several studies investigating the positive effects of different types of exercise on cognitive performance in older adults, and they agree that this is an area of research worthy of further pursuit,” Reed notes.
You’ll be better in tune with your body
There’s nothing like lifting a pair of weights to help you tune into your senses when you work out. Whether you’re doing an overhead press, a plank row, or a goblet squat, lifting weights creates greater awareness around using your breath to help you get the most out of each rep. Plus, doing complex moves can test your listening and cognitive skills—it takes some brain power to process a trainer’s cues and execute a move properly!
Original article here


I bike the same route to my job every morning. Turn right, over a bridge, gentle left, hard left, hard right, check for cars at the 4-way stop, left turn, gentle right, huff and puff up the same long hill… and on I go. I can recite the entire route from memory. Same streets, same houses, same trees, same lake, same parks, all whizzing by as I focus on the road ahead, keeping up my speed to get a good workout and get to work on time.
I was asked recently how we can find happiness in this world that contains so much conflict and suffering. I find happiness because I look for it, right where I am, just like Joanne did. There are tiny flowers on the ground and funny bumper stickers on people’s cars. The person who walks past me has a face, and it might smile if I smile at them. When I look as a beginner looks — as if I haven’t already seen a million flowers, read all the bumper stickers, passed so many faces in my lifetime — I experience these little joys.
The chorus of the theme song for the movie Fame, performed by actress Irene Cara, includes the line “I’m gonna live forever.” Cara was, of course, singing about the posthumous longevity that fame can confer. But a literal expression of this hubris resonates in some corners of the world—especially in the technology industry. In Silicon Valley, immortality is sometimes elevated to the status of a corporeal goal. Plenty of big names in big tech have sunk funding into ventures to solve the problem of death as if it were just an upgrade to your smartphone’s operating system.
The researchers also found that with age, the body’s response to insults could increasingly range far from a stable normal, requiring more time for recovery. Whitson says that this result makes sense: A healthy young person can produce a rapid physiological response to adjust to fluctuations and restore a personal norm. But in an older person, she says, “everything is just a little bit dampened, a little slower to respond, and you can get overshoots,” such as when an illness brings on big swings in blood pressure.
Dr. James McGaugh remembers that day too. At the time, he was director of UC Irvine’s Center for the Neurobiology of Learning and Memory, the research institute that he founded in 1983. In her email, Jill Price said that she had a problem with her memory. McGaugh responded almost immediately, explaining that he worked at a research institute and not a clinic, and that he’d be happy to direct her to somewhere she could find help.
Still, he started from a position of scepticism. “In interrogating her, I started with the scientific assumption that she couldn’t do it,” he told me. And even though Price showed that she could, repeatedly, McGaugh was still unmoved. “Yeah, it got my attention, but I didn’t say, ‘Wow.’ We had to do a lot more. So we did a lot more.” (In Price’s recollection, however, her ability to remember “really freaked Dr McGaugh out.”)
In May 2012, the journal Neurobiology of Learning and Memory published a follow-up study by UCI neuroscience graduate student Aurora LePort and neurobiologist Dr Craig Stark, then the director of the UCI Center for the Neurobiology of Learning and Memory. It was now nearly 12 years since Price first reached out to McGaugh, but researchers were only fractionally closer to finding the answer she was looking for.
For both Price and Petrella, there is a specific point in their lives that they feel triggered their ability to remember things with extraordinary clarity. For Petrella, it was when he was seven years old and playing a deliriously fun game in his backyard with a childhood friend. The next day, Petrella invited his friend over to play it again, but they only played for a few minutes before getting bored. Petrella realised then that nothing ever stays the same and that it was important that he remember things before they changed. For Price, it was her family’s traumatic move to the West coast. In each case, Price and Petrella say they already had strong memories before this decisive moment, but after it, their ability to remember was transformed.
We think we want to be happy. Yet many of us are actually working toward some other end, according to cognitive psychologist Daniel Kahneman, winner of the 2002 Nobel Prize in economics.