How to Lift Weights for Older Women to Increase Muscle Mass & Metabolism

How to Lift Weights for Older Women to Increase Muscle Mass & Metabolism

According to a study performed by the University of Arizona, strength training is the best way for women to protect their bodies against osteoporosis. In addition to strengthening your bone mass, lifting weights combats the natural loss of muscle mass. As we age, our bodies lose over 25 percent of our muscle mass, which can lead to difficulties performing daily tasks, poor posture and low metabolism. The Centers for Disease Control and Prevention recommends that older women perform a series of weightlifting exercises several times per week to build muscle and increase metabolism.

Step 1

Select the right weights. With the right weight, you should be able to perform up to 12 repetitions of each exercise with a moderate challenge, and the last three reps should be very challenging. If you are breezing through three sets of 15 reps, it's time to increase the amount of weight you are lifting.

Step 2

Perform strength-training exercises two to three times per week, leaving a break in between your lifting days for your body to recuperate.

Step 3

Warm up your body for at least five minutes before lifting weights -- walk in place or jog in place if you are physically fit. Remember to stretch before and after every exercise session to decrease the chance of delayed onset muscle soreness.

Step 1

Hold one dumbbell in each hand and position your hands in front of your shoulders, palms facing away from you.

Step 3

Bend your right elbow and lower the dumbbell behind you, almost touching your right shoulder. Keep your right elbow pointing up toward the ceiling at all times.

Step 3

Bend your right elbow and curl your right hand to meet your right shoulder. Keep your elbows tucked into your sides throughout the entire exercise.

Nicole Carlin is a registered yoga teacher. Her writing has been published in yoga and dance teacher training manuals for POP Fizz Academy. Carlin received a Masters of Arts in gender studies from Birkbeck University in London and a Bachelors of Arts in psychology from Temple University, Philadelphia.

Original article and pictures take healthyliving.azcentral.com site