Strong Muscles, Strong Bones, Strong Heart

Ladies, Your Heart Needs Strength Training Too

Research has shown the various benefits of strength training for almost 100 years but things move slowly into popular culture. 50 to 60 years ago with the Aerobics craze it was thought lifting weights was purely cosmetic in nature. Dr. Kenneth Cooper, the for most expert on aerobic training, wrote "Weight training is like putting a paint job on a sports car. it looks good, but it doesn't make the engine run any better." Interestingly enough he added strength training to his fitness routine eventually. I would venture to say that if you interviewed twenty people on the street or even at the gym the vast majority would tell you that aerobic training is most important.

There are more people strength training than ever before but it is still a small percentage of the actual population. More people are understanding the overall, long term benefits to strength training when it comes to maintaining muscle mass, bone density and mobility, but the benefits go far beyond those. Strength training is shown to help with all of the following

• Improve mood

• Fight depression and anxiety as well or better than prescription drugs

• Decrease the percentage risk of many forms of cancer

• Increase the survivability if someone does develop cancer

• Improve heart health and cardiovascular disease

The advent of CrossFit and similar forms of training put barbells in many peoples hands including lots of women who before were not strength training. However, when you go to a standard gym or health club you still see many female plodding away on the treadmill or elliptical doing endless cardio and occasionally pick up some light dumbbells.

Progressive strength training is still often treated like it is only for: young football players, body builders, or TikTok stars. Nothing could be further from the truth. In fact I would argue resistance training is more important for the 60 year old female than the 20 year old athlete. Believe me, it is important for the 20 year old athlete, but for the 60 year old it can be life saving. Progressive strength training will build muscle and bone that women in their 50's & 60's desperately need to keep their independence. The heart is a muscle so we should not be surprised that strength training is great for the heart as well.

A new 2-year study published in Medicine & Science in Sports & Exercise followed women over age 60 performing supervised resistance training three days per week.

The results, The women who strength trained showed improvements in heart structure and function compared to the control group.

Read that again.

Not just stronger muscles. Not just better bone density. Their hearts appeared to age more favorably too.

That matters because aging often brings:

• loss of muscle,

• loss of strength,

• stiffer arteries,

• reduced cardiovascular function,

• decreased balance,

• and a gradual loss of independence.

Aging happens slowly, and a gradual decline will sneak up on you.

• taking the stairs gets harder,

• getting off the floor gets harder,

• carrying groceries gets harder,

• energy drops,

• confidence drops,

• and eventually people start organizing their lives around what they can no longer do.

That is exactly why we talk about becoming an “Athlete of Aging.”

Because aging is coming whether we prepare for it or not.

Strength training is preparation. It is an investment. Many people assume the decline to dependence is inevitable. It is not, every set is a signal to your body to continue to adapt and grow. Strength training studies of women in their 90's show even they can gain strength and muscle. Your body adapts to what you ask it to do.

And no — this study was not some crazy high intensity tractor tire flipping workout.

The program was simple:

• full-body lifting,

• moderate weights,

• 8–12 reps,

• three days per week,

• done consistently and progressed over time.

That’s the part people underestimate.

Consistency beats intensity you can’t sustain.

The fitness industry loves extremes:

• detoxes,

• 30-day shreds,

• “beach body” nonsense,

• workouts that leave you unable to sit on the toilet for three days.

But long-term health is usually built through boring consistency.

Progressive strength training helps build what I like to call your “physiological 401(k).”

Every workout is a deposit:

• into your muscle,

• your bones,

• your metabolism,

• your balance,

• your confidence,

• and your heart health too.

The goal is not simply to live longer.

The goal is to remain capable for as long as you live.

To still travel; hike; carry your own luggage; get off the floor; play with grandkids; still have choices.

Because independence is one of the greatest gifts strength can provide.

And the beautiful thing is, it is never too late to start making deposits.

At MOE Strength, we believe:

Everyone needs MOE Strength.

Reach out today, to begin your journey of strength 605-695-0496