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The Benefits of Weight Lift Muscle Training

Updated on July 31, 2016

650 plus muscles in your body

There are many benefits of weight training.

The greatest benefit of resistance training is to combat the effects of aging.

Resistance training actually rejuvenates muscle tissue in healthy seniors. According to weight training is a good and safe exercise for most seniors.

Strength training can help seniors be more independent by helping them more easily perform their daily tasks by preventing bone and muscle loss which in turn strengthens the body.

Strength training can lower your blood pressure.

Weight training helps to lower LDL (bad cholesterol) and raise HDL (good cholesterol).

It can also help your balance and coordination.

You will be more alert, more energetic, and less moody.

Weight training reverses the natural decline in your metabolism which starts at about age 30.

It also makes you less prone to back injuries.

Weight training tones muscle which in turn improves your posture.

If you are dieting, weight training can help maintain your bone density while your dropping pounds.

It is never too late to start strength training. Seniors do not have to go to the gym to workout. They can use resistance bands in their own home and small weights.

How often you train is different from person to person and depends on your overall health. You will benefit by lifting two to four days per week for at least 20 minutes per session.

Dr. Mark Williams of the University School of Medicine in Omaha, Nebraska suggested that weight training should be viewed as a complement to aerobic exercise.

Principles of Weight Training

Warmup:  You should do a bit of cardio  to get the muscles warm and prevent injury.

Overload: contraction of of muscle group against added resistance. The muscle actually splits longitudially under the strain and then adds protein to "heal" it. With increased resistance over time, the muscles become stronger.

Lift weights slowly. If you have to use momentum to lift the weight, it is too heavy.

Breathe: Your muscles need oxygen so do not hold your breath.

Full Range of Motion: Go the full distance you can achieve between flexing and extending. Your range can improve over time. Do not force it.

Rest: you should give one full day between weight lifting sessions so the muscles have time to rest. Doing weight training two days in a row does not allow the muscles to recuperate.


Submit a Comment

  • elayne001 profile imageAUTHOR


    8 years ago from Rocky Mountains

    That's great news Ann Nonymous. Thanks for commenting.

  • Ann Nonymous profile image

    Ann Nonymous 

    8 years ago from Virginia

    I have done a bit of weight training and although it isn't my favorite form of exercise at the end of every rep and the entire session I felt good about myself!

    Very good hub, elayne and I hope hubbers take note of it!

  • elayne001 profile imageAUTHOR


    8 years ago from Rocky Mountains

    Thanks Pamela99 for your comments. Now to just carry through with our weight training. Aloha!

  • Pamela99 profile image

    Pamela Oglesby 

    8 years ago from Sunny Florida

    Elayne, A well written hub that answered some important questions are weight lifting.

  • elayne001 profile imageAUTHOR


    8 years ago from Rocky Mountains

    Thanks LianaK. They say it is never too late to start weight training. There is still hope for us both.

  • LianaK profile image


    8 years ago

    Loved the information. Before I got married (lol) I loved weight training and really felt "strong." Thanks for the hub,...maybe I'll start up again. Could use the extra energy these days!

  • elayne001 profile imageAUTHOR


    8 years ago from Rocky Mountains

    Thanks nancy_30. Hope it is useful to you and others.

  • nancy_30 profile image


    8 years ago from Georgia

    Thank you for this very informative hub.

  • elayne001 profile imageAUTHOR


    8 years ago from Rocky Mountains

    Thank you all for stopping by to read and leave your comments. I truly appreciate it. Happy lifting.

  • Micky Dee profile image

    Micky Dee 

    8 years ago

    Hey there. I don't do it really- but I'm sure I should. I have no gym or spa membership. Also I haven't wanted to get top heavy with too much muscle. I prefer to be a climber (on the bike). Weight training will beef up your CORE strength which is immeasurable but this makes you stronger overall with legs as well. I'm not explaining "core" that well but, yes! Thanks

  • katiem2 profile image


    8 years ago from I'm outta here

    I swear by weight training! It keeps me strong and able to do anything! We girls need to keep our strength up as well! Peace:)

  • keiranthapa profile image


    8 years ago from Darjeeling

    I agree with other comments. your hub is informative.

  • Hello, hello, profile image

    Hello, hello, 

    8 years ago from London, UK

    Thank you for your great and informative hub.

  • elayne001 profile imageAUTHOR


    8 years ago from Rocky Mountains

    Thanks diogenes for your comments. It is a bit expensive to go to gyms but if we weight train a couple of times a week, we will surely notice some improvement. I hope we can stayed motivated and disciplined.

  • profile image


    8 years ago

    Elayne: Good hub which will answer many questions by older folks. It's a shame gyms are so expensive these days - around 25 quid a month; a lot for pensioners, for example. It's hard to discipline oneself at home.

    Keep 'em coming. Bob


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