I’ve been a personal trainer for more than two decades now, so I know that building up and maintaining strength, rather than succumbing to muscle loss, can be the difference between whether you suffer a bruise or a broken bone if you fall over later in life.
The decision to keep your joints moving now will determine the range of motion you have for decades to come. These two pillars of physical health – strength and mobility – can be built up in the comfort of your own home, all you need to do is invest in some weights. And the earlier you start, the better.
Midlife should be a time when we stop exercising in pursuit of that elusive toned belly and instead focus on priming our body to weather the ageing process. Here’s how to do it.
Strength exercises
From around 30, we typically lose three to 8 per cent of our muscle each decade, which limits our ability to do simple activities, such as walking up the stairs. Strengthening exercises help combat this by building muscle back up.
Using weights also increases our bone mineral density, protecting against osteoporosis – when the bones become brittle, fragile and more likely to break – which is especially prevalent among women due to hormonal changes during the menopause.
Building muscle is also great for our metabolic health, because muscle eats up more calories at rest and during exercise, meaning it can protect against the midlife spread (an expanding waistline). It can also keep blood sugar levels in check.
For beginners, start with lighter weights and repeat each exercise 12 to 15 times, followed by a one to two minute break. Complete three to four sets, two to three times a week. Over time, select heavier weights with the goal of reducing the number of repetitions you can perform to six. Practised weightlifters can jump to heavier weights and perform fewer reps.