Get Stronger - Why you need this now

Have you ever felt really solid in your body, or have you ever WANTED to feel that way? Have you noticed that when you feel stronger physically, it's so much easier to feel emotionally strong too? The best way to get to this is by strength training, that is getting stronger physically, specifically building more muscle. The earlier you start, the better off you will be.

It's not only empowering, and great for you; it is a huge advantage in living your best and most vibrant life. Read on, or if you prefer catch the youtube.  OK. Let's jump into it:

So why is this so important?

After the age of 30, we can lose between 3-8% of muscle mass every 10 years. Weight training helps. It

• strengthens bone density and reduces the chances for osteoporosis
• improves balance and coordination and reduces the risk of getting injured from a fall
• reduces fat, burns more calories even at rest, because it boosts our metabolism.
   it enhances mental health through endorphins and just the simple confidence of feeling stronger.

There’s one company on my radar called Old Lady Gains – they make T-shirts with sayings like, “Lift more age less"; "Kinda vintage Kinda savage;" "The old ass is still a badass;" "Age is no excuse.” You get the picture… But not everyone thinks this way.

Popular misconceptions:

1.Weight training is just for young – not true. It’s for any age. I am so inspired seeing 87, bodybuilder champion Ernestine Shepherd check out her video from the TODAY show.

2.You get bulky – the truth is because of hormonal differences, women develop more toned and
lean muscle, and it accentuates the natural shape of the body instead of distorting it..

3. You can get injured. If you work on proper form, weight training, when done properly it helps
prevent injury by strengthening muscles and bones.

4. It doesn’t help weight loss – it actually helps maintain a healthy metabolism and with proper
nutrition, it helps you maintain your desired weight.

5. Too late to start – not true, but it’s best to have a tailored program and start with lighter
weights. Which bring us to:

Avoid these common mistakes:

1. Don’t skip the warm up; These can include squats, arm circles, leg swings, plank, and
then walk your feet towards your hands, high knees, walk or run in place lifting knees,
hip circles, lunges. dynamic movement is a good way to go. (watch this video)

2. Start with lighter or no weights, (don’t lift too heavy too soon) and focus on proper form
– use a mirror to check your posture, very important. Hire a trainer or join a class if you
can, to get started with proper form.

3. Don’t neglect the full range of motion – this helps flexibility and creating long muscles.
That said, don’t rely on momentum, maintain control and check your form.

4. Don’t ignore certain muscle group – train complementary muscles (like biceps and
triceps, hamstrings and quads, otherwise your posture could suffer.

5. Don’t forget proper nutrition, drink lots of water (some people put enzymes in their
water), and always listen to your body and take a rest day whether you want to or not.

6. Listen to your body always, breathe out as you lift, and breath in as you lower the
weight, and gradually build up to where you want to be. One movement per body area in 2-3 sets of 8-12 reps.

10 Weight Training Exercises for Women over 50

1. Squats: This builds lower body strength and improves flexibility in the hips and lower
back.

2. Deadlifts: Targets the back, glutes, and hamstrings, enhancing posture and core
stability.

3. Overhead Press: Strengthens the shoulders and arms, and also engages the core.

4. Bent-over Rows: Works the back muscles, crucial for preventing hunching and
promoting good posture.

5. Chest Press: Improves upper body strength, which is important for daily activities like
pushing doors or strollers.

6. Leg Press: Focuses on the quadriceps, hamstrings, and glutes, vital for climbing stairs
and standing up from a seated position.

7. Bicep Curls: Enhances arm strength, making lifting and carrying groceries easier.

8. Tricep Dips: Targets the triceps, helping with movements that involve pushing.

9. Planks: Builds core strength, essential for balance and stability.

10. Lunges: Increases leg and core strength, and also helps in balance.

When to work out:

One suggestion is a 4 day Upper/lower body split with rest days in between.
Upper body - Anything above the waist on first day, chest, back, shoulders and arms
Lower body - Glutes, quads, calves, and core. Find out what works best for your schedule, and
consistency is your friend.

Notice the subtle change you are experience, how you feel stronger,
and what that does for both your physical and mental strength. This is powerful stuff, and it's never too late to jump in. Just get started; you will be happy you did...