I’ve been lifting weights (also known as resistance training), since I was a young woman. I am by no means a body builder and at some points in my life, I have lifted less and my body has paid the price (less energy, less muscle mass, feeling more sluggish and low energy). Overall, I feel much better when I lift weights, even dumbbells, or especially, dumbbells because many weight machines are made for people who are taller than I am.
Men’s Health posted an article about a study from Penn State College of Medicine that indicates that lifting weights can help us live longer. Dr. Jennifer Kraschnewsk and colleague’s study, Is strength training associated with mortality benefits? A 15 year cohort study of US older adults, found that adults 65 and older who reported that they participated in strength training twice each week had 46% lower odds of all-cause mortality than those who did not. The association between strength training and death remained after adjustment for past medical history and health behaviors.
Another study, “Mental health benefits of strength training in adults,” by O’Connor, Herring, and Carvalho shows that resistance training also helps us maintain our cognitive abilities (ability to think clearly), longer as well as having other important mental health impacts such as reducing anxiety (American Journal of Lifestyle Medicine, 4(5), 377-396.).
I try to lift 2-3 time a week with dumbbells and bodyweight, nothing fancy, just the basic muscle groups.
What is your weight lifting routine?