There’s nothing quite like the feeling of free weights in your hands first thing in the morning.
I tend to be an early a.m. workout person, and as soon as I grip those barbells for my first set, my day is already better. And just 30 minutes or so later, my body and muscles feel awake, my stiff joints feel freer, and my mind feels cleared of stress and ready to take on the day.
If this experience sounds completely foreign to you, then you have likely been conditioned to believe that moving faster and longer during sweat-drenched cardio sessions is the ultimate prescription for good health. You are not alone.
Our minds often default to long runs, hours on the elliptical, or miles on the treadmill when we think of fitness. For years, I engaged in cardio-dominant routines, but everything shifted when I finally picked up the weights.
Weight training sessions provide an unmatched clarity and profound sense of accomplishment and physical capability that simply cannot be replicated on a treadmill.
Now, don’t get me wrong -- cardiovascular training has tremendous value and should be part of your fitness routine. Cardio workouts keep your heart healthy and strong, but they should not be the sole insurance policy for your future self.
Resistance training is not just for aesthetics or bulking up, it’s a biological necessity for all ages and abilities. The benefits of building muscle go beyond the weight room and far deeper than what is seen on the surface.
The phrase, “Use it or lose it,” pretty much sums up the importance of weight training. As we age, our bodies undergo a natural process called sarcopenia ~ the gradual loss of muscle mass and function that can begin as early as 30. Without intervention, this decline leads to frailty, metabolic slowdown and potential loss of independence.
Strength training is a strong antidote to this process. If you don’t replace the lean muscle tissue you lose over time, you will become weaker and your body fat percentage will likely increase along with your weight. Muscle tissue is metabolically active; it burns more calories at rest than fat tissue does. When you increase your muscle mass, you rev your metabolism, making weight management more achievable and sustainable, and ensure a stronger and more functional body as you age.
Maintaining your strength and managing your weight are just two of the many benefits of resistance training. Resistance training is also a shield for your skeletal system as it increases your bone density, slows down the rate of natural age-related bone loss, helps prevent osteoporosis and reduces the risk of debilitating fractures. When you lift weights or engage in body weight exercises, you put stress on your bones. Your bones then adapt to this stress by becoming denser and stronger.
In addition, regular strength training has been shown to reduce the risk of developing many chronic conditions by helping keep your blood pressure, blood sugar and cholesterol at healthy levels. Pumping iron can help prevent and control heart disease and type 2 diabetes as well as reduce joint pain and improve the symptoms of arthritis.
The connection between physical and mental health is strong, and resistance training plays a key role here as well. Consistent strength training reduces your risk of age-related cognitive decline, including Alzheimer’s disease. It also helps boost your mood thanks to the accompanying release of endorphins, the body’s natural mood elevators. These “happy chemicals” relieve stress, foster better sleep and reduce the symptoms of anxiety and depression.
Bottom line -- strength training is a holistic solution and a critical pillar of physical wellness that will enhance your overall quality of life and protect your everyday independence. Maintaining your strength, balance and mobility is key to taking care of your own needs and enjoying life to the fullest -- carrying your own heavy groceries, getting up off the floor with ease, effortlessly climbing stairs, playing with your children or grandbabies.
True physical freedom is built with weighted exercises, and the options for incorporating such training into your routine are numerous. You can do body weight exercises, use resistance bands or tubing, pump iron with free weights or utilize selectorized strength training machines. And it’s never too late to start. If you want to live not only longer, but better, it’s time to pick up those weights. You won’t just be building a better body. You’ll be on your way to building a better life.
Rebecca Bishop is executive director of the Jefferson County YMCA.