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The importance of lifting weights after 35

Updated: Jun 6, 2023

When I was 13 years old I joined the gym for the first time with my mum. I fell in love with it and went every weekday for almost 5 years and felt the best I've had in my whole life. I developed muscle, strength and stamina. I loved looking at my strong and fit body, being muscular, never injuring myself, and wearing a swimsuit, but of course, I was in my teenage years, and we all know it's not the same after turning 35 AND having 2 kids. So, I when I look at myself in the mirror now, I definitely see a different body and a different person. And don't get me wrong, I love what I see. The result of transformation, childbirth, happily aging and more, but I do miss feeling strong, fit and unstoppable like I used to; so I decided to join the gym again and try to be better than my excuses...


Lifting weights, or strength training, can be beneficial at any stage and for all ages, but specially after 35. In fact, there are several reasons why lifting weights becomes particularly important as we age:

  1. Muscle mass preservation: As we get older, we naturally start to lose muscle mass, a condition called sarcopenia, a condition caused mostly due to hormonal changes, decreased physical activity, poor nutrition, inflammation, and impaired muscle protein synthesis. Strength training helps counteract this muscle loss and helping us keep safe your joints and muscles as we age

  2. Increased metabolism and weight management: Building and maintaining muscle mass can help increase your metabolism. As we age, our metabolism tends to slow down, which can contribute to weight gain and lack of muscle strength. Lifting weights can help maintain a healthy body weight and body composition.

  3. Bone health and prevention of osteoporosis: Weightlifting, especially exercises that put stress on the bones (like weight-bearing exercises), can help improve bone density and reduce the risk of osteoporosis - hello menopause!!

  4. Joint stability and injury prevention: How about no more back pain or knee pain? Strength training helps improve joint stability and strengthen the muscles around the joints. This can reduce the risk of injury and improve overall joint health, so you can move freely and enjoy all the other activities you love

  5. Independence: Lifting weights can enhance functional strength, making daily activities easier and reducing the risk of falls or injuries. This translates to improved independence and quality of life as you age

  6. Hormonal benefits: Strength training has been shown to increase the production of hormones like testosterone and growth hormone, which can have positive effects on energy levels, mood, hair, nails, fat burning, and overall well-being.


When starting a weightlifting routine, please always consider talking to a PT or someone that can help you design the best training plan for your body-type and fitness level. Also consider any pre-existing medical condition to ensure proper form and technique to take the best out of your workout. Gradually progress the intensity, weights and volume of your workouts to avoid injury and also make time for recovery. Remember to listen to your body and modify exercises as needed


Are you ready to join the gym now? 😉 Let me know how you feel about they gym in the comments below



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