Strength training – it’s not about the muscle

Strength – The abilty of a muscular unit, or combination of muscular units, to apply force or, in other words - “Raising the Bar!”

Why do strength training?

Many older women shun away from strength training either because they are a little scared of it; don’t believe they are fit enough or believe that it is actually bad for you; .. “not with my knees .. back.. weight ..etc” are common excuses.  I find this a little bit frustrating as the truth is older people can benefit from it more than the young.  It makes so many things easier, like carrying the shopping, not needing help to move furniture or, and most importantly in my case, being able to pick up the crate of wine delivered by the Sunday Times Wine Club so that I can continue to boost my endorphins with ease!

A lot of fitness magazines and websites will tell you that the benefits strength training include:

• Stronger muscles, and so stronger bones, reducing the risk of osteoporosis and fractures.

• An improvement in blood cholesterol levels, and may also help control blood pressure and blood sugar.

• Reduced risk of injury during other activities. It may help correct muscle weakness and imbalances and joint instability.

• Improved self-esteem and self-confidence. Added muscle and bone strength will benefit you in your daily activities, including other exercises and sports.

• Help with weight control. Even if you don’t lose weight, you’ll become trimmer and fitter.

• Reduced arthritis pain and lower-back pain.

All great incentives – BUT is that really why we do it?

Personally I think  my motivation to continue with strength training is that it helps me to be strong in all things, so that if I choose not to do something it’s because I don’t want to, not because I can’t because my body is too weak or unfit.

Don’t just take my word for it, I asked some of my fellow CrossFit Masters the simple question “why do you strength train?” and their reasons are all different and compelling:

Tess, 56, Cardiff

“I do strength training because it makes me feel powerful. Women over a ‘certain age’ can become invisible and often underestimated. Knowing that I am strong physically helps me feel strong mentally and refuse to be brushed aside. Achieving measurable goals – like a new pb (personal best) – reassures me that I am not past it and the confidence this give me spills over into the rest of my life.”

Maz, 45, Plymouth

“I have been a one parent family for most of my three children’s young lives and my deep motivation  to do strength training is “what if there’s a fire in my house and I’m not strong enough to get my kids out?”

Sharron, 49, Stockport

“I’m addicted to strength training as apart from giving me increased energy levels it makes me feel so much better about myself. Having never had a great deal of self confidence the sense of achievement you feel when a new PB is reached is so worth all the blood sweat and tears. It’s also a great confidence boost when some of the younger members of the gym acknowledge your achievements.”

Jules, 42, Reading

I strength train for me.

For longevity so that I can enjoy my life and that of my children and those close to me for years to come, without succumbing to a walking stick, a zimmer frame or, God forbid,  a stairlift! I enjoy the lifting, the accomplishment, the progression and the way that both the movements and the strength filter into everyday life.

It makes me strong.
It makes me more feminine.
It makes me.

Bev, 49, Stockport

“It’s fun, its’ challenging,  there’s always new challenges, goals and pbs to be had and it’s definitely not boring. It’s great to be able to give the ‘youngsters’ a run for their money and it’s always amusing to tell folks you have master weightlifting titles and records to your name!”

So there we have it -

• Power
• Protection
• Self confidence
• Self esteem
• Fitness
• Femininity
• Triumph
• Longer life
• FUN!

Faced with all those fantastic reasons the question should really be “Why not do strength training?”

If you want to know more about strength training and how to start here are a couple some useful sources

CrossFit - CrossFit is a strength and conditioning programme based on constantly varied, functional movements executed at high intensity (including strength training).

Starting Strength  - Website or Mark Rippetoe, author of “Starting Strength basic barbell training” and if you need any more incentive here is one of his famous quotes:

“Strong people are harder to kill than weak people and more useful in general.”