Have you ever struggled to open a jar and had to ask someone else for help? It’s something we often joke about, and honestly, sometimes it really does feel like it takes a whole team to get one open. But that simple scenario highlights an important point: strength matters — even for everyday tasks — and becomes even more crucial as we age.
The importance of strength training sometimes gets lost or not even known in some instances as persons are fixated on the end goal, which is oftentimes, weight loss and achieving a specific physique. For some of us, we may realise that we love cardiovascular-based activities and completely ignore everything else. Then, for some women, there is still the whisper and misconception about being concerned that lifting weights will automatically equate to them becoming “bulky.”
If you’re new to the world of fitness, it can feel overwhelming and confusing — especially with the flood of information online. Some of it is conflicting, and much of it can seem overly complex. Where do you even begin? What is progressive overload? What’s the proper form for a squat?
When you're feeling overstimulated or overwhelmed about venturing into unfamiliar territory, it can help to take a step back and start small — with the basics. What exactly is strength training? Is it just done with dumbbells alone? Strength training can be done using free weights, machines, resistance bands or even your own body weight and the World Health Organization recommends that we should include muscle-strengthening activities, targeting the major muscle groups, on at least two or more days for the week.
We know that strength training is important, but why?
Yes, we all know that the muscle definition is a plus but the benefits extend beyond the physical image. However, let’s address the elephant in the room- Lifting weights or lifting heavy does not mean that you will look “bulky.” The hormone testosterone plays a key role in muscle growth and in women, levels of this hormone are much lower compared to men. The idea of becoming “too muscular” is largely unrealistic. Women who achieve a high level of muscularity, such as professional bodybuilders, typically follow specialized training and nutrition programs over extended periods.
Strength training helps increase muscle mass and makes you stronger, which in turn makes everyday tasks — like lifting or moving items — much easier. This means you'll be less dependent on others for physical tasks. One of the many perks of increasing your muscle mass is that it can also boost your metabolism, meaning that you burn more calories. Muscle is metabolically active and requires energy to simply exist which means that it burns calories even while you’re at rest.
As we get older, studies show that there is an involuntary loss of muscle mass with rates varying between approximately 3-8% per decade after the age of 30 and this rate increases significantly after the age of 60 (Volpi et al., 2004). Additionally, weight-bearing exercises, inclusive of strength training, have been shown to improve bone density. With a decrease in muscle mass, weak bones, along with other factors, it can increase the risk of fractures and injuries which in some cases can affect a person's independence when they’re older.
Strength training should not be intimidating but instead very empowering.
Check in with your health professional and start your journey today. Find whatever works for you and remember that it’s okay to try different approaches until you settle with what makes you feel comfortable. Moreover, you’re not alone if you have anxiety about going to the gym and worry about embarrassing yourself while figuring out the machines. Some of us have been there and are still learning as we go. The important thing is to get started and keep the momentum. You can ask a friend who’s confident and experienced in the gym to be your workout buddy for a while, and once you feel ready, you can start going on your own. Most gyms also have trainers on the floor, so don’t be afraid to ask for help.
Finally, don’t feel ashamed to watch those saved videos or to search the proper form while you’re in the gym. There’s no need to turn down your screen brightness or angle your phone so no one sees — we all do it, and it’s totally okay! Put on some feel-good music, get in your zone, and crush your workout. Trust me, you’ll feel empowered right away — and you might even catch yourself looking in the mirror for those gains.
Whether you’re opening a jar, trying to lift an object, or aging gracefully, strength training should be a regular part of your life.
- Volpi, Elena, Reza Nazemi, and Satoshi Fujita. "Muscle tissue changes with aging." Current Opinion in Clinical Nutrition & Metabolic Care 7, no. 4 (2004): 405-410.
