Long before modern heart rate monitors and thermometers, the ancient Romans looked at the skies. They noted that the summer arrival of Sirius, the Dog Star, always coincided with the arrival of the stifling, steamy August heat. That is exactly why right now is such a perfect time to step into the cool AC of our fitness club and up your strength training game!
Weight training isn’t just a good idea; it is one of the most powerful ways to live an independent, active, and long life. Study, after study, shows how resistance training works wonders in the human body, from improving balance and elevating quality of life to slowing age-related decline. For us at the fitness center, our weight training programs are among the most impactful and rewarding things we offer.
While it might feel like our bodies are staying the same, adults naturally lose between 3% and 8% of their muscle mass each decade starting right at age 30. Yes, that means by the time you reach 60, you could already have lost a quarter of your total muscle mass! The good news? Consistent resistance training slows, halts, or completely reverses this decline.
Regular lifting also improves bone density. This places healthy stress on your frame, drastically reducing the risk of osteoporosis and dangerous bone fractures. Building strength in your core and lower body lessens your risk of falling by improving your stabilizing reflexes and spatial awareness. Strengthening the muscles naturally protects and supports your tendons (the parts that connect muscle to bone). In turn, this eases arthritis pain and keeps you mobile.
Your body can only safely circulate about one teaspoon’s worth of sugar in the bloodstream at a time (and a single can of cola contains nearly ten times that amount). Because excess blood sugar is toxic to our vessels, it must go somewhere right away. Your skeletal muscles are responsible for absorbing 70% to 80% of that extra glucose.
Weight-Lifting MythBusters
“I’m too old to start.” Nope. Research shows repeatedly that starting at any age – yes, even for folks in their 90s – can yield significant gains in strength and muscle mass in just a matter of weeks. The human body’s ability to adapt is truly amazing.
“Lifting weights is dangerous.” Utilizing proper form, using the right amount of resistance, and staying controlled makes strength training far safer for your joints and long-term longevity than staying on the couch.
“Light weights are enough.” While starting light is important for mastering the movements, muscles need to be progressively challenged to grow and stimulate bones to increase their density. Working with a trainer and keeping track of your weights, reps, and sets ensure you progress safely.
Getting Started
- The Routine: Plan two or three short sessions a week, with at least 48 hours off between them for full muscle recovery.
- The Exercises: Focus on compound movement exercises that use a bunch of muscle groups at once, like chest presses, squats, rows, or step-ups.
- The Mindset: Remember, this type of training is designed to be challenging. Keeping perfect form on those last few repetitions should require concentration.
How We Can Support You
Our fitness club is uniquely designed to provide the right equipment, environment, and education for our community. We have a fantastic variety of specialized equipment to suit everyone’s training level. We also offer strength-friendly, lower-impact classes that skip the high-intensity joint stress. Our highly trained instructors are always on hand to offer clear verbal, visual, and tactile cues to ensure your form is safe and effective. Best of all, our staff, volunteers, and members continue to create an incredibly warm, welcoming, and intimidation-free space.
Let’s be a team! Let’s work together to build strong bodies, enjoy better balance, and live with less pain. Come see how the BSM Fitness, Racquet, and Pool Club can help you age gracefully, vibrantly, and safely.
