The internet is full of (often contradictory) information about strength training and its content. should Apparently, it can be overwhelming to think about it. So to cut through the noise, midlife health and wellbeing guru Liz Earle offers some honest tips for women to start strength training and reap all the long-term health benefits.
Many studies have shown that strength training is important at any age, but especially as we get older. Actually recent study Results from a survey of more than 5,000 women aged 63 to 99 were published. JAMA network open Finding that increased muscle strength was associated with a significantly lower risk of death, the researchers concluded that “strength and promoting its maintenance support optimal aging.”
In fact, Liz, now 62, has published a new book about it. how to age It was recently explained on YouTube and will be in stores this month video She said she felt she needed to start [strength training] Not for beauty, but for long-term health. Get stronger, get more mobile, and, really important, stay independent. ”
“Once I started, I noticed that not only did my strength improve, as you would expect, but my body composition changed as I gained lean muscle. I lost fat and felt much stronger,” she added.
1. Start light and build up gradually
Liz uses progressive overload, which involves gradually increasing the weight and reps over time, which is very important for building muscle. She emphasized how gradual it is.
“It actually took me four or five years to be able to squat 22kg.” [dumbbells] “I’ll probably do two or three sets of 25 reps with each hand,” she said. “For hammer curls, I use 7kg dumbbells for two to three sets of 25 reps, but I actually started with just 3kg and did a few reps.” [reps and sets]. ”
2. Weight counting
But, she flagged, “You can start without using any weights at all.” “I love incorporating push-ups. I never thought I’d say that, but it’s true. It’s technically weight training because you end up lifting your own body weight. When I started, I could barely manage a couple. Now I do two or three sets of 50.”
3. Work at your workplace own pace
Stop doomscrolling. “This is not a competition. It doesn’t matter what other people are doing at the gym or at home, what my friends are doing, what I’m doing.” When you’re working at your own pace, you can focus on form. As highlighted by Liz, this is very important to get the most out of your exercise.
And if she had to sum up her strength training advice in one line? “Start small, be consistent, and celebrate every progress. Your strong, stable, and energetic future self will thank you.”
After years of living with endometriosis and undergoing seven rounds of IVF, Radio 4 presenter Emma Barnett turned to training with PT Frankie Holler to rebuild strength and a more positive relationship with her body. Download the Women’s Health UK app to access Frankie’s complete training plan.
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Hannah Bradfield is a senior health and fitness writer. UK Women’s Health. An NCTJ accredited journalist, Hannah graduated from Loughborough University with a BA in English and Sports Science and an MA in Media and Cultural Analysis. She has covered sport, health and fitness for the past five years and has appeared on BBC Sport, BBC Sounds, Runner’s World and stylist. She particularly enjoys interviewing people working within their communities to improve access to sport, exercise, and health. Hannah is a 2024 John Schofield Trust Fellow and was also named a 2022 Rising Star in Journalism by The Printing Charity. An avid runner, Hannah was a sprinter from an early age (and dabbled in the long jump) before switching to distance running. While 10km is her favorite race distance, she loves running and volunteering at parkrun every Saturday, followed by, of course, pastries. She’s always looking for fun new runs, races, and brunch spots.
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