By Grace Carr
When you think of weight training, your mind automatically generates pictures of bodybuilders lifting hundreds of kilos trying to get bigger! Generally, as we get older, muscle size becomes less important, so we drift away from the gym. When in fact, your weight training journey should continue well after your 40s!!
There are so many benefits of weight training that go beyond aesthetics and strength.
Did you know lifting weights increases bone density? It does! And this is so important as we age as we naturally start to lose bone density, especially women after menopause. There have been multiple studies that show weight training can drastically slow this process down - this goes for muscle fibres.
There are also benefits for mental health. I know personally, if I'm having a bad day, there is nothing the gym can't fix! Exercise releases endorphins that make us happy, so if you're having an unpleasant time, try a quick 30-minute workout to make yourself feel better.
Another excellent benefit weight training can provide lowering our resting blood pressure. Hypertension is a genuine risk for cardiovascular disease. Studies have shown just 2+ months of exercise can help to show significant reductions in resting blood pressure readings. If you had a chance to lower your risk, would you take it?
Last but not least, weight training is fun :) grab some friends and try this week of workouts! With a full-body focus to lower the risk of injury - if you're unsure, make sure you ask a professional!
Heel elevated goblet squat 3 x 12
Wide grip lat pulldown 3 x 12
Machine shoulder press 3 x 12
Cable rope facepull 3 x 12
Rope tricep pulldown 3 x 12
Plank 3 x 30sec (add 15 more seconds each week)
Back foot elevated (low platform) lunge 3 x 12
Close grip seated row 3 x 12
Lateral raise 3 x 12
Dumbbell bicep curl 3 x 12
Step ups 3 x 12 each leg
Decline sit up 3 x 12
Deadlift (make sure you ask a professional on this one) 3 x 8
Close grip wide pulldown 3 x 12
Incline dumbbell press 3 x 12
Barbell bicep curl 3 x 12
Tricep pushdown 3 x12
Leg raises 3 x 12
Plank 3 x 12
Grace is a fitness trainer at Beach Fit Bondi, and also offers online fitness programs.
Helping you get that tight 🍑 without restrictive diets