Let me begin by saying I’m not an expert in this area. But I am over 40 and I’m trying to stay healthy.
One thing I’ve noticed in the last several years is muscle deterioration. My arms and legs are not quite as firm as they use to be and walking doesn’t cut it.
Each year after a person turns 40, she starts to lose muscle mass, according to an article in U.S. News & World Report.
Hormonal changes play a big part. As we age, we lose estrogen which can cause us to lose muscle mass.
So what can we do? We need to incorporate strength training into our exercise program. You can rebuild muscle mass!
Whether you’re 45 or 70, it’s never too late to start (or restart) an exercise program. Strength training is the only way to increase or preserve muscle mass.
What are some of the benefits of strength training:
- improve the symptoms of arthritis
- prevent osteoporosis
- reduce or eliminate back pain
- prevent diabetes
- prevent obesity
- lower the risk of depression.
To help with my arms especially since I’m wearing sleeveless tops during the summer, I’m using this video. It’s short but good!
Have you tried strength training? What are you doing to increase muscle mass?
(As with any exercise program, make sure you check with your doctor before starting something new.)
Beauty For the Heart~~You are the salt of the earth. But if the salt loses its saltiness, how can it be made salty again? It is no longer good for anything, except to be thrown out and trampled underfoot. Matthew 5:13
Like salt flavors food in a positive way, we need to affect the world around us in a positive way. Let’s go out and be salt today!
Have a blessed day!
Hi Cyndi.
Somehow, I missed this post in June. This is one of my life’s loves! I love the gym and doing both cardio and strength training. It is tough as we get older. I work very hard at least 6 days a week. I strength train at least 3X per week and run or do the elliptical at a very high interval intensity. I am strong, but my legs/arms do not look as toned as they did when I was 36-40. It appears that my body is aging faster than I can rebuild it in the gym. The only other alternative is bio-identical hormones to replace the declining hormones. It gets very frustrating in the gym. I work out beside 50-70 year old men that are super buff. Their muscles do not seem to atrophy like ours. I’m still at it though. If I had the time, I’d be in the gym at least 2 hours a day. It relieves stress, for me. Anyway, sorry I had missed this one in June. Thanks for sharing.
Hi Cyndi 🙂
Thanks for posting this video. I will make time to try it out this week. If you are looking for some variety, Fitness Blender has simple workouts for abs, legs, and arms. They vary from 10 mts. to 60 mts. I turned 40 a couple of years ago and I feel like my body has really changed. It seemed to happen overnight!
I would simply caution everyone to watch your form. I have a torn tricep in my left arm that was extremely painful until I got hep from a physical therapist. It looks terrible, but is mostly just aggravating. I tore it lifting weights on a nautilus machine in the gym most likely. My doctor said it was poor form. Never break your wrist when lifting. The top of your fist & forearm should always be in a straight line. I’m STILL lifting, but trying to do the moves correctly.
Thank you for sharing this video. If you find one for legs, I would love it if you shared it, too.
Thanks Cindi, and I agree with you about keeping fit and healthy – it does wonders for our over 40 muscles, skin and soul! I cycled 103 miles on Sunday and feel amazing, albeit a little tired. I would never have believed I could do this twenty years ago! I love living life in the 40 plus years!
Great routine. Thx for sharing. I’ve always been told too make sure there is at least one day of rest for your muscles before you work the same muscle group again. So basically every other day. Have you heard the same?
I need to try this out! It’s so discouraging to be exercising but not really seeing good muscle tone. Onward!
xo Heidi
I love strength training! It’s so easy to do and doesn’t take long with great results. I agree it is very important for our age group to incorporate this into our regular routine…
Cyndi, this is exactly what I’ve been looking for–thanks so much! Just did it and realized anew how much weaker my left arm is than my right. 🙂 I so appreciate your wonderful blog. Blessings to you and yours!
I think I LOVE this arm workout! I’ve been lifting (again) for the last week or so, but this workout is SO much better than mine! I’m slightly scared about how my arms are going to feel tomorrow!! Thanks, Cyndi!!
Yes I strength train! I’m 52 and an avid tennis player. I play at least 3 times a week. I also bought a mountain bike last year and ride 20 miles at a time at least once a week. In order to keep my body healthy and strong so that I can continue to enjoy tennis, biking and hiking well into my twilight years, I started working 2 days a week with a personal trainer. It’s a terrific gym that specializes in sports-based training. Having someone there to supervise keeps me safe and makes weight training fun!
This video looks good! I will have to try it. Jessica Smith TV .com is a website I love that has a ton of great free workout videos that range from 10 minutes to an hour. I love your blog too!!
Thanks for this great tip. I know I need to do strength training and now you have motivated me! Blessings, Kerry
Just curious…..do you walk daily? I love walking but have let myself get out of the habit this year. Need to start back.
I’m going to do it 3 to 4 times a week. I want to work on my legs too.
Blessings,
Cyndi
I’m going to do it 3 to 4 times a week. I want to work on my legs too.
Blessings,
cyndi
Thanks, Cyndi! I just did this and oh my, do you know how often this should be done in a week? I love following your blog and you always give such interesting subjects, thanks for working so hard for us 40 something women! Hope you have a blessed day!
Thanks Cyndy, I will have to try this. I recently started a kettlebell routine. Started with the 10lb and moved up to the 15lb. This is a another great way to not only get in some full body strength training, but some pretty awesome cardio as well. Heart pumping way to start the day!
Oh, goodness….I can barely type after doing this, but I am so glad I did! My arms are already sore, but I hope to do this daily and see results by the end of June. How often are you doing this? Thank you for posting this!