http://www.huffingtonpost.com/2015/01/12/benefits-of-lifting-weights_n_6432632.html
As we get older, the more muscle mass we have, the less likely we are to die prematurely…or suffer clinical depression, which is worse.
The article offers the following bullet points, which I will elaborate on here:
1] You’ll live longer.
According to 2014 research from UCLA, “the greater your muscle mass, the lower your risk of death.”
Unfortunately, most physicians tell their older patients to moderate their activities to avoid injury rather than challenge themselves.
This is ass backwards.
If you DON”T lift heavy, you are guaranteed to injure yourself just getting out of bed.
2] You’ll sleep better.
When your body is tired it needs rest. The more physically exhausted, the more rest.
It’s a simple equation.
People who don’t exercise tend to wake up all hours of the night wondering what happened to their lives.
3] You feel better about your life.
When you accomplish something you never thought possible, you get a corresponding shot of self-esteem.
If you keep believing you can’t this or that simply because you’re older, injury will find you.
Take what your body will give you.
You’ll soon learn it has a lot more to give than you thought.
4] Protect the bones.
The heavier you lift, the more bone density you create.
Stop lifting and you’re just a blood sac waiting to explode.
5] Maintain balance [literally].
If you want to prevent falls resulting in things like broken hips – the death knell of the aging – combine strength training, flexibility and balancing exercises.
Among older men I know, the only way to stay in the game of life is to stay in the gym.
6] Reduce anxiety and depression.
Strength training stimulates hormones, increases brain function, and relieves anxiety and depression.
If you don’t believe me, drag your ass to a gym for an intense one-hour workout and I will show you a different person.
7] Look better in clothes.
If you want to look good in clothes, you have to be able to fill them out.
Nobody likes stooped shoulders and an old man ass.
8] Burn more calories.
The more lean body mass you build, the more calories you burn just watching television.
Lifting heavy guarantees more lean mass.
9] It’s not as time-consuming as you think.
Runners do the least amount of strength training, which is why I don’t recommend endurance running to anyone.
You end up looking like crap and you’re as weak as matchstick.
Having said this, strength training an hour a day, 3 days a week is what I would consider more than adequate for most Boomers.
10] It doesn’t matter where you lift, or what you lift, as long as you lift.
Body weight exercises are fine. You can do them anywhere.
But to get the benefits I’m talking about here, you have to invest in weights that challenge you beyond the push up.
11] You are more athletic.
Strength training enables the body to perform better, faster, stronger.
If you don’t believe me, take a look at all the older men who don’t train at all and get back to me.
12] You heart will thank you.
Cardio isn’t the only form of exercise that benefits the heart.
In some cases, strength training has been shown to to be as effective as statin drugs.
13] Reject aging.
When people say age is a state of mind, they’re referring to healthy adults.
If you let yourself fall apart, you will argue the previous point.
SUMMARY
Strength training is the primary weapon against aging.
If you commit yourself to a fitness lifestyle that includes heavy resistance training, you can avoid many of the pitfalls of aging that all sedentary people experience prematurely.
From the muscle-fat connection [higher metabolic rate], to osteoporosis prevention, to a decrease in arthritic pain, to glucose metabolism improvement, to better mental health – heavy weight training is as close as human beings come to a fountain of youth.
Of course, you also have to eat right, get enough rest, drink in moderation, and do all the other things necessary to keep the ball rolling without killing yourself in the process.
No wonder so many people are obese.
