The fear that lifting weights makes you look ‘bulky’ or ‘too muscular’ is a common and misleading stereotype. is changing to
“I started a hybrid circuit training class [that mix HIIT with strength training] When I joined my gym, Sweat Society, I started noticing the benefits,” says Latimer. “I work in the London ambulance service and core strength is important for lifting patients.”
Not only did she notice the impact strength training had on her work, but she also noticed physical and mental changes. “I always had a little wine belly pouch, but now it’s gone. I’ve also become a better runner, thanks to the enhanced
She has fewer sick days. She said, “When she’s at work, she’s exposed to bugs, bacteria, etc. every day, but now she’s back on track.”
Latimer isn’t the only one to notice this advantage. Recent research suggests that people who exercise have stronger immune systems and more insect-fighting immune cells in their blood. “Generally speaking, most people who are inactive have suboptimal immune systems,” explains Professor Harridge. “Exercise can improve it.”
How Much Strength Training Should I Do?
Latimer works out about three times a week, either two strength-specific sessions and one hybrid cardio class, or vice versa. Her advice for those in their 50s who are nervous about starting a new workout regime or gaining weight for the first time?
“Many fitness studios offer ‘drop-in’ classes. So you don’t put unnecessary pressure on yourself by committing to a full membership,” she explains. “I love the small-group, dynamic classes. The instructor guides you through the exercises. It takes away the fear factor. You think; Am I supposed to be doing higher reps? More weight? Less weight? That’s why I love the class so much. .”
But if you’re new to strength training, you don’t necessarily need to hit the gym, says Ward. “You can do strength training at home. You can just use your own body weight, or you can get something as simple as a TRX[a device with straps to help you exercise].”
Ward suggests starting with one workout per week. “Studies have proven that one session per week can produce results. Obviously, as you improve, we recommend increasing to two sessions per week. You don’t need to do any more exercises, I always recommend full-body compound exercises that use multiple muscle groups: squats, deadlifts (lifting weights), pushing and pulling movements. ” The main thing is that you start.
