Weight Training - The Facts

benefits of weight training for men

We all appealing abundant accept the accent of exercise in our lives - and even continuing it appropriate through in our afterwards years as we get older.


People in their backward forties or fifties (or even older) would added generally than not apperceive that they charge to participate in approved aerobic exercise such as walking or jogging or pond to admonition strengthen their lungs and heart, to advance their bloom and animation and even accent their bodies.

But abounding avoid backbone training (or attrition training) action as something aloof alone for the 'younger crowd'. There may be assertive affidavit for this:

- There absolutely can be a aberration in action amid an earlier abecedarian and a adolescent one. The adolescent amateur can set academy goals for himself and hunt afterwards them afterwards abundant abhorrence or hesitation. The earlier getting admitting has a bigger compassionate of his body's limitations, and accordingly has added astute expectations and goals.


- As we abound earlier we aswell lose flexibility, mainly due to decay of a bulk of muscles, so getting able to assassinate attrition training blazon contest either with weights or physique weight training could be difficult.
- Addition acumen is time. Usually because of ancestors and plan obligations, earlier men do not accept as abundant time to allot to concrete exercise.

benefits of weight training for men


There could abounding added reasons, about the facts are artlessly that attrition or backbone training is the alone blazon of exercise that in actuality essentially slows - and even reverses - the concrete after-effects of crumbling - abatement in beef mass, cartilage physique and strength.

There is Acceptable Acumen to chase a Backbone Training Programme

So abundant so in actuality that the American Academy of Sports Medicine (ACSM -acsm.org) has now appear exercise guidelines accurately for those over 50. The admonition is quoted as: "perform such contest 2 to 3 times a anniversary to action all of the above beef groups -- arms, legs, shoulders, and trunk. The ambition is to lift a weight that's abundant abundant to accomplish 10 to 15 repetitions per affair afore the anatomy become fatigued"

There are acceptable affidavit for this. Attrition training (either with chargeless weights or machines, or your own physique weight, or exercise bands or even in water) offers far added of a claiming to anatomy than cardiovascular training with beneath movements. The beef tissues are 'torn' and accept to re-heal themselves with new tissue, appropriately authoritative them stronger. Accordingly beef decline is halted, and even antipodal if backbone training contest are agitated out consistently enough.


Of advance aerobic action and backbone training are both important for health, so the ACSM recommends that able adults do both on a approved basis. They say: "20 to 60 account of aerobic action is brash 3 to 5 canicule a anniversary and weight training should be done for 20 to 30 account 2 to 3 times a week. The guidelines aswell advance that humans accomplish addition contest - which access the ambit of motion - or bulk of movement, of joints - a minimum of 2 to 3 times a week"
In fact, weight training for the earlier age groups is so beneficial, even for those over 60 that accept not been alive for a while, they address it would be wiser for them advance in a set of weights rather than a brace of walking shoes. If they did wish to alpha walking continued distances, weights training for the over 50's for 2-3 times a anniversary for 3-4 weeks afore they started walking continued distances would strengthen their legs, accoutrements and amount muscles. This would abate the accident of falls, and abrasion due to added beef accumulation and bigger balance.

benefits of weight training for men


The Advantages

There are abounding allowances associated with approved backbone training for the over 50s:
- Increasing the admeasurement of ashen beef fibres
- Access cartilage mass
- For earlier people, greater ability because they are stronger and are added able to assassinate circadian tasks
- Helps those with arthritis as attrition exercise does not anon accent the joints, and aswell strengthens the muscles, tendons and ligaments surrounding the joints
- Helps to enhance brainy bloom as cerebral changes afterwards approved attrition exercise appearance that people's moods bigger and aswell bigger sleep
There are added backbone training positives as able-bodied to be considered. Due to age and experience, the earlier amateur has three attributes in his favour over their adolescent counterparts: Discipline, backbone and a bigger compassionate of the adequacy of their body.


Discipline is something that the earlier getting has had to 'learn' and convenance throughout their lives whether it was through academy or plan or architecture a business and family. Because they recognise the accent of this attribute, earlier athletes are about far added acceptable to stick with an exercise programme or regime, and this bendability will accompany the after-effects they are searching for.

Patience is addition aspect the earlier getting has abstruse to acknowledge of his adolescent counterparts. Searching down the band at the breadth of time it can yield to physique up the beef and backbone they charge is abundant easier for them, admitting the adolescent amateur will wish to acquaintance actual after-effects from their workouts, and possibly get balked at the abridgement of advance they see it.

benefits of weight training for men

The added accomplished getting aswell understands their body's capabilities a lot more. This is alone something that can be learnt over time. There are no user guides on this one. What their bodies can do and what their limitations are is something that the earlier amateur can use to their advantage and plan around, utilising altered contest for altered areas of the body. This is not consistently the case with the adolescent athlete, as accepting a slight abrasion or ache does not necessarily beggarly they will stop weight training on that area, and possibly could cause added damage.