Why I’m committing to strength training for the first time in my 30s
Earlier this month I went to the gym. This probably sounds like an unremarkable event to you, but it was a pretty momentous occasion for me. You see, it’s the first time I’d stepped foot in any sort of formal workout space in eight years.
The gym is a past-time I reluctantly left behind after becoming a mum — too exhausted with child-rearing and employment to contemplate further physical exertion. But as my children have gotten older I’ve started to carve out some time for exercise. It began with running a couple of years ago, and now the gym is becoming a regular part of my week.
In my younger years I’d focus solely on cardio — spin class, treadmill and group classes mostly. Back then I thought of strength training as something that men did, I had no interest in building muscle and frankly was intimidated by the thought of venturing anywhere near weights.
Now, older, wiser and with a new set of fitness priorities, I’m eager to try out as many free weights and machines as I can, and here’s why.
Loss of bone density and muscle mass
Throughout our adult lives, our bones are maintained through a cyclical process called remodelling. This is when old bone tissue is replaced with new bone tissue, which ensures that our skeletal system remains structurally sound.
As we age our bone density decreases, and from around age 35 our bones begin to break down at a quicker rate than the body is able to replace them. For women, this is exacerbated by the menopause which causes bones to weaken due to a decrease in oestrogen. This can lead to osteoporosis which women are more at risk of developing than men.
Research suggests that the menopause also contributes to loss of muscle mass. Age-related muscle weakness is called sarcopenia, which has been linked to frailty in older people. For women, strength training can reduce the chance of developing osteoporosis as we age.
Gaining upper body strength
I have zero upper body strength — as in, I can barely do a single full push up. I remember I once attended an outdoor bootcamp where we had to lift kettle bells as part of a circuit. I couldn’t lift anywhere near as heavy as the other participants, some of whom resorted to shooting me pitying looks as I struggled to elevate the weights. All that to say, I’m looking forward to gaining some much-needed upper body strength and, some day achieving the feat of being able to do a pull up or two.
Looking and feeling fit
If I’m going to be spending time and effort in the gym, I want to look and feel like it. Toned, athletic, lean, whatever you want to call it, I want to achieve it. The aesthetics are far from the be all and end all, of course. Feeling strong, agile, energetic and flexible is super important to me as well. I want to feel like my body is working with not, not against me.
Establish a consistent workout routine
There are very, very (very, very) few things in life I’ve ever been consistent with over the long-term. My fitness journey is a prime example. I have moments where I’m showing up regularly, but this always trails off eventually. Whether it’s going to the gym, running, swimming or trying yoga, it inevitably gets to a point where I lose steam and abandon the activity. My hope is that by committing to strength training I can establish a consistent routine that lasts.
I’m actually enjoying myself
It’s come as a huge surprise to me that I actually enjoy strength training in the gym. While I’m partial to the resistance machines, I’m not mad at the free weights either. Rather than being bored as I assumed I would be, I’ve found that I’m relishing the challenge of trying something new. This is definitely a motivator when my alarm goes off at 5am and I have to get out of bed and drive to the gym. Here’s hoping that my enthusiasm endures, even after the novelty has worn off.