Weight training does not a bodybuilder make – unless that’s your goal. If your goal as a woman over 50 is to get stronger, slimmer, and tighter, then you should incorporate weight training into your weekly routine.
Weight training uses weights as resistance, stressing your muscles into adapting and strengthening. It combats menopause-induced bone density loss, reverses sarcopenia, burns flab, and amps up your metabolism!
However, that’s only if you do it right. To enjoy results without hurting yourself, these are somethings you should absolutely avoid doing.
Not Warming Up
“Warming up” is exactly that – you’re preparing your muscles. It relaxes them to prevent injury while increasing blood and oxygen flow to your muscles for the nourishment they need for exercise.
Without warming up, you’re less likely to complete your weight training effectively and more likely to get injured in the process. Make sure to warm up for at least five minutes before exercise.
Not Eating Right
Weight training is wasted without proper nutrition and diet! You can lift weights all day every day and not see any results if your diet is full of junk. Simply put, you can’t out-exercise a bad diet.
Including the right food groups into your diet as fuel for weight training exercises is absolutely a must. Protein is important for muscle building while slow-release, healthy carbs are vital for energy production.
Using Weights That Are Too Heavy
Using weights that are too heavy for you can have adverse effects in the long run.
If you use weights that are so heavy you can’t actually complete the exercise fully. Results may not come and injury is much more likely. Choose weights that are light enough to complete the full exercise, but heavy enough that you’re struggling after 10 to 15 repetitions.
Using Weights That Are Too Light
On the flip side, using weights that are too light will also rob you of the results. Your muscles need the right resistance for them to tear and rebuild (strengthen), as well as to burn enough calories.
When weight training, opt for using weights that are heavy enough to make you sweat. In fact, they should make exceeding 15 repetitions difficult, but doable.
Following these weight training tips, you can be sure you are getting the most out of your workouts. Remember to take it all at your own pace and if it feels like it’s too much, ease off, and if you feel like you can go a bit further, step it up!
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