Strength training has a myriad of benefits, from boosting your bone health to strengthening your immunity , but training with weights can often be intimidating for those who haven’t yet given it a go. Here’s a guide on how to start - and why your body will thank you later. Want to lose belly fat, sharpen your memory and stay supple into old age? Grab some dumbbells – strength training is the best workout to age-proof your body and brain, according to the latest science.
It’s not about having a six-pack or looking lean and toned (though that’s a bonus) – building more muscle is seriously good for your health. “Strength training in midlife is essential for mitigating age-related decline,” says Athalie Redwood-Brown, senior lecturer in sports science at Nottingham Trent University and founder of Fiit for Life. “It improves your metabolism, strengthens your bones and joints, reduces the risk of cardiovascular disease , boosts mental wellbeing and may even help stave off Alzheimer’s and dementia.
” A study of 80,000 people, published in The American Journal of Epidemiology , found that strength training lowers the risk of death from all causes by 23% over several years and reduces risk of death from cancer by 31%. More recently, Danish researchers tracked more than 450 healthy retirees who were randomly assigned to different exercises. The study published online in BMJ Open Sport & Exercise Medicine found that those who took up resistance training with heavy w.