Pump a little Iron

It is not new news that strength training is good for us. We hear it on TV, we read it on the covers of magazines while in line at the grocery store, we even know it intuitively.

If the promise of more strength alone is not motivating enough, here are four science-proven benefits:

Strength training helps you age well
Muscle mass peaks around age 25. Twenty-five! A 2015 study published in International Journal of Nursing Sciences reported that a high percentage of healthcare costs for seniors arise from the negative outcomes of lean muscle mass loss. Another study found that just 15 minutes of strength training twice a week is enough to stimulate significant strength gains, which helps people avoid falls and fractures.

Strength training balances your hormones
Strength training stimulates the release of human growth hormone, which helps build muscle and burn fat. Strength training also has been shown to help regulate sex hormones – testosterone and estrogen. Women commonly produce less estrogen as they grow older, which can increase the risk of osteoporosis and heart disease.

Strength training is good for your brain
Numerous studies suggest that strength training can help prevent, slow, or even reverse the progress of many common mental and cognitive issues. Older women develop fewer memory-impairing lesions on their brain when they perform basic, twice-weekly strength training workouts, according to a 2015 study published in the Journal of the American Geriatrics Society.

Strength training can be inspiring
Obviously, there are many physical rewards of exercise. There is yet another gem. For some people, exercise is a spiritual experience. Jolie Kobrinsky, owner of Primer Personal Training in Monterey, California, states this: “People explore the limits of their abilities and have an opportunity to express intensity when they strength train. That makes some sessions personal triumphs.” Kobrinsky has seen these daily struggles in the gym add up to significant personal transformations.

Who doesn’t want to age well, balance your hormones, keep your brain healthy, and experience personal triumphs? Each and every one of us wants that.

I am certainly not 25 but I am certainly not 95, so I am off to strength train!

Author: Rebecca Hendrixson

Hello, I'm Rebecca. I am a wife and mother and freelance writer. I love to share honest thoughts, anecdotes, incidents and encouragement. I am documenting my one year of being 60 years old. Join me on the journey. And please leave comments or send me an email. I will respond. We are all in this together. Come be my comrade.

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