Why strength is our superpower as we get older
Why strength is our superpower as we get older
Over the last few years, there has been a shift change in fitness, with strength training more popular than ever. Crucially, we’re realising how much strength is vital for ageing well, and we’re embracing a more muscular aesthetic. What’s more, it’s empowering.
Says Henry Barratt, personal trainer to stars such as Kate Beckinsale: “Strength training is a discipline and if you are in a rhythm, you feel good. Not only do you get a release of endorphins after a session but you also learn control, co-ordination and how your body moves in relation to strength.”
Henry Barratt’s studio
Sophie Davenport is a personal trainer at Fitness Space in Wimbledon. “Strength training has been historically dominated by men, but now more women than ever are picking up the weights. I believe the empowerment and confidence that strength training provides are the reasons why so many women are getting involved. I often hear women say, ‘I don’t want to get bulky’. The reality is that weight training can help you achieve the type of physique you want, whether that is toning up, fat loss, or building more muscle.”
Strength training has often been seen as weight-lifting but it can include a whole range of exercise – basically anything that makes your muscles work harder than usual – there is, of course, lifting weights but also exercises where your own body weight provides the resistance, resistance bands, Pilates, yoga and circuit workouts including squats and planks.
Why train for strength?
Caroline Idiens is the founder of strength training platform carolinescircuits.com. She is a huge advocate for strength training, especially for women and more so for those in midlife. “As a woman from the age of 35, both our muscle mass and bone density naturally decline. Benefits of strength training include, decreasing body fat, improving posture, balance and core strength. It also counteracts sarcopenia [age-related loss of muscle mass] and encourages new bone growth.”
Strength training can help you to maintain a consistent weight, helping you to burn more calories when you’re resting, because the more muscle you have then the more your metabolic rate increases.
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Getting started
It’s really important to take things slowly to avoid injury. The best way to do this is to attend classes or training sessions to learn the correct form and techniques. Elsa Orler from Virgin Active in Wimbledon says: “If you’re new to lifting weights, resistance machines are a great place to begin your strength training journey. They can be adjusted to your comfort and the weight stacks are equally modified. “Start light and perform more repetitions which will develop muscular endurance and condition your muscles to handle more weight later. As you increase strength, you can incorporate free weights, which are great for challenging the main target muscles and core.”
Three pillars
As you build up your strength, you should also consider your lifestyle, too. Henry notes that alongside training, it is vital you get enough sleep. “Sleep is when your body repairs itself and grows. If you’re only getting five hours or you’re getting broken sleep, it will slow your progress down.”
Alcohol can play havoc with your sleep pattern, he adds. “If you’re finding that you are relying on a glass of wine in the evening to wind down, look at other ways to relax, whether that be a walk, cold plunge or even watching a movie that makes you laugh.”
The right nutritional balance is also key, aiming for variety, with high protein and good fats. Caroline says that protein–rich foods such as lentils, tofu, pulses and beans, dairy, salmon and chicken will all fuel you through a strength workout and support healthy muscle recovery.
Finding what’s right for you
While strength training can help give you a more defined body shape, the philosophy is more about the power it gives you, physically and mentally.
Celebrity photographer Ray Burmiston recently shone a light on women in Wandsworth as part of an initiative with We Are Fit Attitude, a health and fitness club for female members aged 45 and above. The club celebrates women’s strength beyond body shape, and the photography project captured images of every-day women, redefining what strength means.
Building physical strength can also lead to stronger mental wellbeing. And is vital for health through all stages of our lives.
