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Cardio is fine, but there’s a better option for people over 45 to reduce pain and avoid injuries

Exercise, training, pain

Woman at the gym with trainer.

Cardio activities such as brisk walking or biking are widely recognized for supporting cardiovascular health. However, if you’re over 45 and aiming to ease aches, prevent injuries, and improve your strength, there is a more astute strategy. Lifting weights, or strength training, is a potent method that combats sarcopenia and contributes to enhanced joint stability, improved balance, and musculoskeletal well-being.

Here, we’ll explore why building muscle is especially important after the age of 45. We’ll get into the benefits that resistance training offers for your joints, bones, metabolism, and pain management, while also touching on its impact on balance, flexibility, and cognitive function. Following that, we’ll provide practical guidelines for starting a safe and effective strength training routine.

Strength training: The exercise for those over 45 to avoid injuries

After age 45, muscle mass gradually declines, and bones start to lose density—a process that affects not only your appearance but also your mobility, posture, and physical comfort. While cardio exercises such as running, swimming, or cycling maintain cardiovascular and respiratory function, they don’t directly counteract the muscle loss, reduced bone density, and joint vulnerabilities associated with aging.

By increasing muscle mass, weightlifting supports joints such as the knees, hips, and shoulders. This enhanced muscular foundation alleviates everyday discomfort and lowers the risk of strains, sprains, and falls by evenly distributing the load and easing pressure on vulnerable areas.

It also stimulates bone density through the beneficial stress placed on the body. This adaptive process encourages the skeletal system to fortify itself, ultimately reducing the likelihood of fractures and osteoporosis.

Besides, increased muscle mass boosts your metabolic rate, leading to additional calorie burn even during periods of rest, which supports effective weight management. Emerging research even indicates that regular resistance training may improve brain health by sharpening cognitive function and fostering mental clarity.

Getting started with strength training after 45

Incorporating weights into your fitness regimen doesn’t have to be complicated or intimidating. Start by prioritizing proper technique and safety. Here’s how:

Consistency outweighs intensity, particularly in the early stages of your strength training journey. Aim to incorporate 2-3 strength sessions per week, with at least one recovery day between workouts targeting the same major muscle groups. Exercise patience, as building strength is a gradual process, but the resulting benefits are well worth the effort.

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