Strength Training for Muscle and Bone Health
By: Shayna Weiferch
Strength training can be an intimidating activity to jump into, but is full of unique benefits that make it a non-negotiable. We hit our peak bone density in our 20’s. After that our bones actually start breaking down. This is especially important for women because we lose bone mass more rapidly. Likewise, we naturally start to lose muscle mass in our 30’s. This is more pronounced in men but applies to women as well. While staying active in general is critical to our health, preventing muscle atrophy and bone loss requires weight-bearing or resistance training.
Start small! Not only will this help to prevent injury, but it will help you to develop safe form and foundational habits. If the gym is too daunting, there are endless at-home options. There are lots of free phone apps out there that offer guided bodyweight workouts (think push-ups and lunges). Another resource is YouTube. If you’d rather not invest in weights, get creative! Substitute a dumbbell for a filled milk jug. Fill a backpack with cans of food for some weighted squats. Try using a sturdy chair for tricep dips and step-ups. Have fun with it and chest press your cat. Whatever works for you!
While home is a great place to start, I would really encourage everyone to get plugged in at a local gym. If it feels easier, start with cardio. Hang out on the treadmill during your first few visits and just observe. Then slowly incorporate a few weight exercises. I find the machines helpful when figuring out form, but try everything! You’ll figure out what works best for you. Many gyms also offer classes or coaching. Bringing a buddy can help you instantly feel more comfortable and make the experience more fun. Develop a routine and become unstoppable.
Take a few moments to close your eyes and visualize yourself in a strong body. You can carry your groceries comfortably. You can pick up your laughing grandkids. You are confident in your body. Feel your strong core, supporting your spine and preventing injuries. Recognize the strength of your bones and how you are protecting yourself from painful breaks.
You did this.
It feels good, right?!
I’ll leave you with one final thought. As I mentioned, starting small is huge. We offer Slow-Flow Yoga classes twice a week at Sacred Transcendence. Yoga is a great way to start building muscle and is also complementary to traditional weight-lifting. Our flow fam embraces everyone, from first-time explorers and beginners to devoted practitioners. We also have any equipment you might need. Feel free to drop in on any Tuesday at 5:30pm or Saturday at 8:30am. Let’s be strong together.
