After age 35, you lose roughly 5 percent of your muscle mass every 10 years. Luckily, this is one effect of aging that you have some power to control.
If you think strength training is just for body builders, think again. It’s proven to help reverse muscle loss, which means you’ll not only look better as you age, but everything you do—from carrying groceries to walking up a hill—will be easier. Studies show strength training can help prevent falls and health conditions such as osteoporosis, high cholesterol, high blood pressure, heart disease and diabetes. And if you’re short on time, you’re in luck. Lifting weights for as little as 30 minutes, twice a week can yield life-altering benefits.
Plus, even when you leave the gym, your workout keeps working for you. This is what happens: Lean muscle tissue uses up more calories than fat—a lot more calories to be exact. Every pound of lean muscle needs 35 calories a day just to keep going. Every pound of fat only needs two calories a day. So by building lean muscle, you are lifting your way to a higher metabolism. The reward: You’ll burn off more of that morning bagel and peanut butter even when you’re sitting at your computer.
As with any new exercise, before you start, talk with your doctor, especially if you’re over 50 or have health problems.
Start light
This isn’t a contest. Start out with just enough weight so your muscles feel tired after 12 reps. As you grow stronger, you can slowly add weight.
Consider free weights and machines
Gym regulars will debate this with you endlessly, but the bottom line: You can get a good workout and build muscle with either method or a combination of the two.
Always warm up
Get your muscles warm—and help prevent injury—with at least five or ten minutes of light cardio before you strength train.
Engage your core
Tightening your abdominal muscles will help protect your back, strengthen your core and give you more energy. Here’s how: Pull your abdominal muscles up and in. Think of pulling your belly button to your spine. Hold this position while you lift weights. If you are sticking out your stomach, you’re not tightening correctly.
Know your reps from your sets
Curl your arm up once with a five-pound weight in hand and you’ve just completed a single rep (or repetition). Do it 10 times in a row and you’ve completed a set, which is simply a series of reps. Sets can contain varying numbers of reps.