Aging slows metabolism, making it easier to accumulate weight, especially around the waist and hips. Benten thinks mild lifting, aerobics, and healthy nutrition can build lean muscle mass. Light lifting will tone your physique and make your clothes fit better.
“If you’re not growing stronger, you’re losing muscle mass,” adds Roberts. Muscle loss increases body fat. Muscle mass diminishes 3–8% per decade after 30 and significantly faster after 60. Light lifting slows deterioration.
Due to estrogen and progesterone decline, perimenopausal and postmenopausal women are at risk for osteoporosis. Weights stimulate bone formation to offset age-related bone mineral density loss. Walking is fantastic, but upper-body bones need resistance exercise too.
Lift Light, Get Lean demonstrates how to build lean muscle without bulking up. Weight training is safe and effective with one set of light weights.
Exercise decreases cortisol and adrenaline by releasing mood-boosting endorphins and serotonin. Every workout is a victory. Benten advises against self-flagellation. “Congratulate yourself and get back on track. One missed day need not become three.”
Light weights can strengthen your core to help you maintain excellent posture and prevent falls from unexpected movements like sidestepping to avoid a sidewalk crack.Lifting builds muscle, keeping you young and independent.