Hey there! James Gorman here from Natural Form Studio. If you’re like most people over 40, you’ve got a lot on your plate—work, family, maybe even trying to squeeze in some "me-time" between all that chaos. But here’s the thing: you can and should make room for one small but powerful habit that will supercharge your life. Yep, I’m talking about weight lifting.
You might be thinking, “Wait a minute, I’ve never even touched a dumbbell in my life!” Or maybe, “Isn't lifting for bodybuilders?” Well, I’m here to tell you that weight lifting is for everyone—especially busy adults like you, who want to keep their bodies strong, minds sharp, and energy levels high.
Let’s dive into why weight lifting is the secret weapon you didn’t know you needed.
1. Strong Muscles = Strong Life
Let’s be real. As we age, our muscles aren’t what they used to be. Without strength training, muscle mass starts to decline, and we can lose up to 5% of our muscle mass every decade after 30. Yikes! But here’s the good news: you can fight back. Studies have shown that weight lifting can not only preserve muscle but actually help you build more, no matter your age.
And it’s not just about flexing in front of the mirror (although, hey, no judgment if that’s your thing). Strong muscles mean better physical performance, whether you’re carrying groceries or chasing after your grandkids. A 2019 study in Sports Medicine found that resistance training improves muscle mass and strength, which leads to greater independence and a longer, more active life.
2. Weight Lifting is a Bone Builder
You know what else gets weaker as we age? Our bones. Osteoporosis isn’t just something that happens to “other people.” In fact, after 40, we start to lose bone density unless we take action. Lucky for you, weight lifting is your bone’s best friend.
Research published in The Journal of Bone and Mineral Research found that resistance training can significantly increase bone density and strength. That means fewer fractures, better posture, and less back pain down the road. Lifting weights keeps your skeleton strong and resilient—like your body’s very own armor.
3. It’s the Posture Fix You’ve Been Waiting For
Got back pain? Neck stiffness? Slouching at your desk all day? Yeah, we’ve all been there. But lifting weights can fix a lot of those problems by improving your posture. Strengthening your core and back muscles means you’re less likely to hunch over, and more likely to stand tall and pain-free.
4. Burn Calories While You relax
Alright, let’s talk about something everyone loves—burning calories. Here’s a fun fact: lifting weights doesn’t just torch calories while you’re working out. It actually keeps burning them long after you’re done. That’s because strength training boosts your resting energy expenditure. Translation? Your body burns more calories even while you’re sitting on the couch watching your favorite shows.
A study from The Journal of Strength and Conditioning Research found that resistance training can increase your metabolism for up to 38 hours post-workout. So, not only are you getting stronger, but you’re also staying leaner without even trying.
5. Mental Gains: It’s Not Just About the Body
Let’s not forget one of the most underrated benefits of weight lifting: it’s a serious mood booster. When you lift, your body releases endorphins—those feel-good hormones that make you feel like a superhero after a great workout.
In fact, studies have shown that regular strength training can significantly reduce symptoms of anxiety and depression. One study published in JAMA Psychiatry found that strength training can improve mood and decrease depression symptoms in adults. So, not only are you working on your physical health, but you’re also giving your mental health a boost.
How to Get Started
Starting with weights might sound intimidating, but it doesn’t have to be! If you’re new to strength training, here are a few simple tips to help you ease into it:
Start light and focus on form: Perfecting your technique is key before you start adding more weight. You don’t need to lift heavy right away to see results.
Consider working with a trainer: This is where I come in! At Natural Form Studio, I’ve worked with hundreds of clients who were brand new to weight lifting. A little guidance goes a long way in ensuring you're safe and getting the most out of your workouts.
Gradually increase your weight: As you get stronger, you’ll be able to lift more—but take it slow and steady. Remember, consistency beats intensity any day of the week.
How Often Should You Be Lifting?
To really maximise the benefits of strength training, aim to lift weights 2-3 times a week. That’s it! You don’t need to spend hours in the gym every day to see results. In fact, giving your muscles time to recover between sessions is just as important as the workouts themselves.
Time to Take Action
Listen, I get it—life is busy, and fitting in exercise can feel like just another task on the to-do list. But trust me when I say that investing in your strength today will pay off in dividends tomorrow. Stronger muscles, healthier bones, better posture, a faster metabolism, and a happier mood—what’s not to love?
So whether you’re already working out or haven’t touched a dumbbell in your life, it’s never too late to start. And if you need a little guidance along the way, I’m here to help. At Natural Form Studio, we specialize in creating home-based strength training programs for busy people like you.
Let’s get stronger together!
Feel free to reach out to me at info@naturalform.world — your future self will thank you!