The most important thing you can do to stave off age related decline.

As I get older I'm noticing some pretty profound changes happening in my body (despite the fight I'm putting up). I noticed I was losing muscle mass and it seemed I was having trouble maintaining muscle tone. With a focus on finding solutions, I dove head first into the latest studies, current research, and the swath of well-regarded fitness influencers I kept encountering all over social media. Interestingly enough, they were all stating the exact same thing. That the core of any calorie burning, cardiovascular improving, overall toning and conditioning workout should be weight bearing exercise. That's right, good old pumping iron!

The funny thing is, this research and data is not new. Hell, it's practically ancient history! Let's go back in time, back to the 19th century Germany. Anatomist, scientist, and surgeon Julius Wolff discovered, described and established a groundbreaking piece of data called Wolff's law. This law states that bone in a healthy person will adapt to the loads or stresses under which it is placed.

This means that bone tissue is dynamic and can adjust its structure based on the physical demands placed upon it. Bones will become denser and stronger in areas that experience greater mechanical stress, while areas subjected to less stress may weaken over time. if you engage in weight-bearing activities or resistance training, the bones in those areas will undergo remodeling to become more robust and better able to handle the imposed stress.

So, not only is it great for you now, it is increasingly important as we age. Here's why:

Preservation of Muscle Mass:

As people age, they tend to experience a natural loss of muscle mass (ME!), a condition known as sarcopenia. Regular weight training can help counteract this loss by stimulating the growth and maintenance of muscle tissue. Preserving muscle mass is vital for maintaining strength, mobility, and overall functionality.

Improved Metabolism:

Building and maintaining muscle mass contributes to a higher resting metabolic rate. This means that even at rest, individuals with more muscle burn more calories. As metabolism tends to slow down with age, weight training can help mitigate this effect, making it easier to control body weight and composition.

Enhanced Joint Health:

Strength training helps strengthen the muscles around joints, providing better support and stability. This can be particularly beneficial for individuals with arthritis or joint issues. Strengthening the muscles can alleviate stress on the joints and potentially reduce pain and discomfort.

Functional Independence:

Maintaining strength and muscle mass is crucial for maintaining functional independence as we age. Strong muscles contribute to better balance, coordination, and the ability to perform daily activities with ease. This is essential for preventing falls and maintaining overall mobility.

Management of Chronic Conditions:

Regular weight training has been associated with improvements in various chronic conditions, including diabetes, cardiovascular disease, and arthritis. It can help manage symptoms, improve overall health, and contribute to a better quality of life.

Healthy Aging and Longevity:

Engaging in regular weight training is part of a comprehensive approach to healthy aging. By promoting physical strength, flexibility, and overall well-being, weight training can contribute to a longer and more active life.

Dumbbells are my go-to weight choice for a myriad of reasons (kettlebells work, too).

Here's a few reasons why:

Versatility:

Dumbbells can be used for a wide variety of exercises that target different muscle groups. From upper body exercises like bicep curls and shoulder presses to lower body exercises like lunges and squats, dumbbells provide versatility in designing a comprehensive workout routine.

Stabilization and Balance:

When using dumbbells, each side of your body must independently support its load, promoting better balance and coordination. This is in contrast to barbells, where both sides are typically loaded equally. The need to stabilize each arm independently engages smaller stabilizing muscles, contributing to overall functional strength.

Joint-Friendly:

Dumbbell exercises often allow for a more natural range of motion compared to some resistance machines.

Portable/Home Workout Convenience:

Dumbbells are relatively compact and portable, making them ideal for travel or home workouts.

Progressive Resistance:

Dumbbells come in a variety of weights, allowing for progressive resistance as you become stronger. This makes them suitable for individuals of different fitness levels, from beginners to advanced athletes. You can easily increase or decrease the weight to match your current strength level.

Cost-Effective:

Dumbbells are often relatively cheap.

Variety of Grips:

Dumbbells come in different shapes and sizes, including those with ergonomic handles. This variety allows you to choose the type of grip that is most comfortable for you, reducing the risk of hand and wrist strain.

As with any exercise, check with your doctor before you begin. Always start with low weight to reduce the risk of strain and injury. Ideally, find a trainer to help establish goals and create a safe and effecitve workout to acheive those goals.