The Truth about Strength Training… Revealed!

A close friend in her early 50s approached me with a desire to prioritize her health and recognized the integral role exercise played in achieving that goal. Having engaged in yoga, running, and various exercise programs, she was convinced that she had incorporated sufficient strength training through activities like yoga, pilates, and Peloton. Acknowledging the significance of building muscle as one ages, she was eager to explore strength training further.

However, when I delved into the scientific perspective of strength training, she was surprised. I shared a study revealing the type of strength training that elicits the most potent hormonal response, a crucial factor in maintaining lean muscle and boosting metabolic rates. The study indicated that pre-menopausal women could enhance endocrine hormones, promoting lean muscle mass by using free weights at 75% of their 1 Rep Max. This weight represented the maximum load participants could handle for a challenging 10 repetitions of activities like back squats or chest presses.

For post-menopausal women, the study showed no immediate change in lean muscle or hormone levels, but it suggested that with more sets at heavier loads, similar benefits could be attained. My friend was enthusiastic and ready to embrace this approach.

Here's the catch—learning to lift weights effectively takes time. It can take up to 6 months just to grasp the mechanics of exercises like back squats, deadlifts, and chest presses, and even then, you're still a beginner. Achieving confidence and proficiency with loaded movements can extend up to 2 years. Despite this learning curve, positive changes are likely within the first 6 months.

Now fully committed, my friend was startled when confronted with the reality of heavy lifting. Witnessing women her age tackle challenging sets of back squats or chest presses left her amazed at the intensity—racing heart, heavy legs, hands on knees, and sweat pouring from the effort.

Understanding the commitment required for proper strength training and embracing the mental toughness needed to endure challenging workouts, she realized her previous practices of yoga, Pilates, and light weights for high reps didn't constitute the impactful strength training essential for lean muscle and metabolism.

Fast forward three months into her training, and she's thriving—experiencing positive changes in her body, heightened energy levels, and an overall sense of well-being.

Do you have a strength training routine tailored to yield the results you desire for your age?

See you in the gym, Aaron Leventhal CSCS, PN1