I will start by saying that I’m not a personal trainer. This information is based on years of working out and researching new information as it becomes available. I lift weights five days per week for 30 minutes and it’s my absolute favorite activity. It helps that I have a home gym in my basement, and I will admit that it’s easier for me to make it part of my day because of the convenience of having all the equipment in my house. It has become one of my automatic daily habits. On the other hand, I’ve known individuals who had the same set up as me, but they never took advantage of using it.
I have gotten results from these consistent 30-minute workouts. I have noticeable muscle definition and my strength has improved. I decided that I wouldn’t quit working out because I was busy, tired, or didn’t feel like it. Those aren’t good enough reasons to ignore my health. Consistency has been a game-changer and who on this planet can’t find time for a 30-minute workout!
You need to be able to get around and do things, especially as you age. There are elderly people on Instagram deadlifting more than me, and it blows my mind! Various social media platforms show them carrying around forty-five-pound plates as part of their workout. I started doing this recently and quickly realized that it’s not that difficult. We think we should do less physical work as we get older but that’s far from the truth.
According to The National Institute of Aging, 30% of adults over 70 have trouble walking, getting up out of a chair, or climbing stairs. Some seniors are frail and are prone to falls because they have little muscle to support their bones. Being able to lift and move objects is imperative for our quality of life. Our independence and overall autonomy depend on it! Increasing our strength enables us to perform everyday tasks while improving our standard of living. You don’t need to get weaker as you get older.
Weightlifting is #1 on my to-do list every single day and mornings work best for me. Rarely do I falter from my schedule. Keep your routine simple so you don’t have to put too much thought into it, especially early in the morning. A lot of people have trouble following the basics so there’s no need for complex workouts. You’ll be more likely to stick with it if things are reasonable and manageable. 30 minutes is easy to fit into your schedule. There’s no alternative to strength training and getting into shape and my goal is to look and feel younger than my age. Strength training is being viewed as anti-aging because it affects the body in a positive way down to the cellular level. So, lifting weights isn’t just improving your heart health or your muscles, but every cell in the body according to Glenn Gaesser, an exercise physiology professor at Arizona State University. He also mentions that it’s beneficial even if weight loss isn’t a result. Muscle is the organ of longevity and here are some of the benefits of pumping iron:
Boosts mood
Strengthens bones
Increases lean muscle mass
Better posture
Prevents injury
Enhances flexibility
Better sleep
Improves brain health
In 30 minutes, I can accomplish five strength training exercises. I do three sets of 6-10 reps. For example, I will choose one exercise for shoulders, biceps, back, legs, and triceps. The next day I might train glutes, chest, abs, biceps, and shoulders. The abdominal muscles are engaged with almost every movement that is made. The core’s job is to maintain balance and stability and abdominal muscles contract while walking and performing other daily activities.
I’m a fan of the full body regimen because it keeps things interesting for me. There are so many exercises available online, in books, and on social media so your workouts should never be redundant. There have never been more resources available than there are now.
If you find yourself completing 12-15 reps easily, then you should increase the weight. Many people are notorious for picking up a modest weight because they know they can do it, but this will keep you from getting stronger. We all need to come to the realization that “light workouts” don’t have the benefits that lifting heavy does. Women in particular will grab the ten pounders and easily skate through their exercises. Some believe that they will bulk up if they lift heavy, but this is a myth. If you only do what is easy, your progress will be minimal.
You will gradually build mental toughness as you push yourself out of your comfort zone and lift heavier. I recently realized that I was lifting lighter weights than I should so now I’m hyper-focused on performing at a high level for every exercise, every set, and every rep. Instead of just “working out,” I’m looking at it as “training.” Obviously, you don’t want to overdo it and hurt yourself, but be mindful of the effort you’re putting in. Remember, “you can do more than you think.” Give yourself some credit and perform to your maximum abilities. I consider working hard to be a form of self-respect.
The more lean muscle you have in your body, the more calories you will burn at rest. This is an important tidbit of information for maintaining or losing weight. After 6-12 months you will see noticeable changes in your body. It’s hard to justify skipping weightlifting altogether when it’s been associated with living longer. You will either have six months of excuses or six months of progress, so this isn’t a hard decision. Achieving your goals and obtaining the body you desire is more likely to happen if you have patience, consistency and discipline with your training. Don’t just show up and work hard some of the time or when it’s convenient.
Compelling Strength Training Statistics:
*Those who did 30-60 minutes of strength training per week had a 10-20% lower risk of dying from cancer and heart disease (Harvard School of Public Health)
*Inactive adults experience 3-8% loss of muscle mass per decade (NIH)
*Only 30% of US adults get the recommended two or more strength training workouts per week (American Journal of Preventative Medicine)
*Fatal falls among US Seniors have doubled in 20 years and has cost $50 billion per year in medical expenses (US News)
*Research says that 50% of gym starters quit within the first 6 months (Men’s Health)
*It only takes 2 or 3 weeks to start losing muscle if you take a break from working out (Global News)
These statistics are even more reason to incorporate strength training into your daily life. Think about the advantages that 30 minutes would have and where it could take your health. Having a strong body can benefit you in so many ways. You’ll have better overall physical performance in your daily activities while reducing the risk of injury. It’s never too late to start a new strength training routine and transform your body. Take a chance and get started and put your health first. Remember a naturally fit body can’t be bought. It must be earned!
