Strength training is essential for maintaining quality of life as you age, especially in menopause. Training with weights and resistance in middle age can support bone density, muscle growth, heart health and a longer life, studies have found.
If you’re looking to reap these rewards, however, there’s one stipulation: The amount of weight you lift matters.
In fact, Dr. Amy Shah put it frankly when she said, “the little baby (weights) are not for mid-life” in a recent TODAY segment. So, it might be time to consider the kind of weights you reach for at the gym.
Expert Tip of the Day: Lift Heavy When Weight Training in Mid-Life
In her book, “Hormone Havoc: A Science-Backed Protocol for Perimenopause & Menopause,” Shah emphasizes the importance of lifting weights — and lifting heavy.
By this, she means the weights should be “heavier than you think,” she said on TODAY. But what does that mean? According to Shah, you should really be feeling the burn and fatigue by your fourth or fifth rep.
Why It Matters
Muscle mass begins to decline between ages 30-35, according to the National Institute on Aging. And as our bodies get weaker, we’re more likely to lose independence, struggle to stand up on our own, experience difficulty walking, develop chronic illness and end up relying on nursing homes, TODAY.com previously reported.
Those of us who go through menopause will also see a reduction in estrogen, which also contributes to a decline in muscle mass and bone density, TODAY.com previously reported
Lifting weight can help combat this. Those who strength train are more likely to live longer and 30% less likely to die from heart disease, research shows. They’re also more likely to experience improved cognitive function and mental health and, if you’re lifting heavy enough, functional strength.
How to Get Started
Shah recommends strength training three times per week during mid-life.
When you do, aim for 4-6 repetitions of each strength training move you do. Perform them slowly and with control. You’ll know you’re lifting heavy enough if, by the last rep, you notice you’re close to failure.
TODAY’s Expert Tip of the Day series is all about simple strategies to make life a little easier. Every Monday through Friday, different qualified experts share their best advice on diet, fitness, heart health, mental wellness and more.
This article was originally published on TODAY.com
