We hear all the time that “it’s all downhill after 30…” and to some degree, they may be right. As we age, our bodies undergo natural changes that can affect our muscle mass, metabolism, and overall health. The good news? Much of this can be combatted with a regular strength training routine! If you’re not already incorporating resistance exercises into your routine, it’s time to start! Here’s why strength training is a game-changer for individuals over 30 and how you can make it work for your lifestyle. We highlight Dr. Stacy Sims throughout this blog, and have included a link to her episode on Andrew Huberman’s podcast here. Be sure to check it out!
1. Combat Muscle Loss and Boost Metabolism
By the time you hit your 30s, your body’s natural production of anabolic hormones like testosterone and growth hormone begins to decline. According to Dr. Stacy Sims, a renowned exercise physiologist specializing in female physiology, women can experience up to a 3-8% decrease in muscle mass per decade if strength training isn’t part of their routine. Men face similar risks, making it critical for everyone to prioritize resistance training to prevent muscle loss.
When you build and maintain muscle, you’re also boosting your metabolism. Muscle tissue burns more calories at rest compared to fat tissue, helping you maintain a healthy weight and improve body composition as you age.
2. Strengthen Bones and Reduce Injury Risk
Bone density begins to decline in your 30s, increasing the risk of osteoporosis and fractures later in life. Research highlights that weight-bearing and resistance exercises stimulate bone remodeling, helping to maintain or even improve bone density. Dr. Sims emphasizes the importance of loading exercises like squats, deadlifts, and weighted carries for bone health, particularly in women who are more prone to bone density loss as they age.
Stronger muscles also mean better joint stability and injury prevention. Whether you’re lifting your toddler, carrying groceries, or enjoying recreational sports, strength training enhances functional fitness, making daily activities safer and easier.
3. Improve Hormonal Health and Manage Stress
Strength training has profound effects on hormonal health, particularly for individuals navigating hormonal changes in their 30s and beyond. Dr. Sims’ research underscores that resistance training helps regulate cortisol levels, the hormone associated with stress. A balanced cortisol response can improve mood, reduce anxiety, and even support better sleep.
For women, strength training can alleviate some symptoms of hormonal fluctuations that occur during perimenopause, such as weight gain and fatigue. Men can also benefit from improved testosterone levels, which are linked to better energy and mood.
4. Enhance Longevity and Quality of Life
Strength training is not just about aesthetics; it’s about longevity. Studies show that individuals who engage in regular strength training live longer, healthier lives. By maintaining muscle mass and strength, you’re reducing the risk of chronic diseases like diabetes, cardiovascular disease, and arthritis. These benefits ensure that you can continue to enjoy your favorite activities well into your later years.
How to Start Strength Training Over 30
If you’re new to strength training, don’t worry. You don’t need to spend hours in the gym to see results. Here are some tips to get started:
- Start with Bodyweight Exercises: Push-ups, squats, and planks are excellent for building foundational strength.
- Incorporate Free Weights: Gradually add dumbbells, kettlebells, or resistance bands to your routine.
- Focus on Compound Movements: Exercises like deadlifts, lunges, and bench presses work multiple muscle groups and are time-efficient.
- Work with a Coach: If you’re unsure about proper technique, hire a personal trainer or join a small group setting. At Achieve Performance, we are starting to offer a hybrid training approach with classes that are 6 people or less. Click here to schedule a No Sweat Intro!
- Stay Consistent: Aim for at least two to three strength training sessions per week.
Start Your Strength Training Journey Today
Ready to feel stronger, healthier, and more confident? At Achieve Performance, we specialize in creating sustainable fitness plans tailored to your goals. With personal training, small group, and CrossFit class options, you are sure to find something that works for you and keeps you coming back for more!
