Weight training for over 50s women…this is how you can stay in shape

When you’re over 50 it can be easy for you to think it’s more difficult for you to keep your body fit and toned. It can also be easy for you to think that you’re too old to exercise.

The truth is, it’s never too late to get fit. Lots of women tend to give up on exercise as they get older, for a whole host of reasons, including the two above!

And it’s a real shame because what they should really be doing is adapting their exercise to suit their changing physiology and lifestyle, not ditching it altogether!

This involves listening to your body a bit more closely, varying your exercise and modifying your diet which, with the right type of help and support, is really simple and easy to do.

Believe it or not, one of the most effective ways women over the age of 50 can stay in shape is through weight training

One of the most defining things about ageing is the loss of muscle mass. The ageing process makes us all naturally lose muscle. It also slows down our metabolism, which can cause us to pile on the pounds. Having less muscle makes us physically and mentally weaker and makes it increasingly difficult to control our weight, which can lead to low self-esteem.

That’s where weight training comes in. It helps you to maintain your muscle and, combined with interval training, can help you get in shape and stay in shape as you get older.

There are a whole host of reasons why women over 50 should give weight training a go (including those mentioned in this blog). Essentially, it enables you to:

  • Burn more fat than by doing cardio alone
  • Change the shape of your body
  • Boost your metabolism by retaining or building more muscle
  • Increase your strength, so that you become more functional
  • Build strong bones and combat osteoporosis
  • Improve your joint stability and reduce the risk of injury

However, it’s worth noting here that there isn’t a certain way to exercise. As mentioned at the start of this blog, you need to listen to your body and find a fitness routine that works for you. For instance, you might want to get your cardio in by giving Zumba a go or doing some core-strengthening exercise, such as Pilates. You need to go for what suits you best, after all, you’re the one who’s going to be doing it!

Last, but not least, ideally there’s one more box you need to tick other than weight and interval training and that’s following a common-sense diet. As we age, our diet becomes even more important to us.

Your body needs good fuel and, just like a car, you need to be aware of the fuel you’re putting into it. Listening to your body is as important with diet as it is with exercise, and eating well will change the way you feel, as well as help you lose weight. Here are three nutritional tips to get you started:

  1. Include protein with every meal. This will help to stabilise your blood sugar levels and control your appetite.
  2. Eat lots of vegetables, especially green veggies.
  3. Drink two to three litres of water every day to stay hydrated. Water is essential for fat loss.

The bottom line is, you don’t need to worry about turning into that old stereotype of what it is to be 50 and beyond. With the right training and support, you can be healthy, fit and confident at any age, even if you’re in your 50s or over!

Need help and advice with getting your body in shape? Contact Nicki today on nicolacarless@aol.com