By Aggy Sapienza
Jennifer Lopez my idol is 54 and looks amazing. She has said in the past that she eats right and exercises. She puts in the work as anyone else to get the body she wants.
Working out is good for us physically and emotionally.
Weight Training
A good weight training routine for women over 50 includes weightlifting as well as any exercise that involves resistance bands. I call them booty bands and they make any exercise such as a squat and a lunge more challenging with the added resistance. They are easy to pack when going on vacation and a good piece of equipment to have for an amazing workout. Using your own bodyweight is a great place to start to. Push-ups, squats, lunges, and crunches all use your own body weight and are very effective.
It is 100% possible for women over 50 to build muscle mass.
Nutrition
Nutrition plays a huge role in building muscle. You must make sure you are eating an adequate amount of protein which is critical to muscle development. Also, I recommend a woman over 50 should weight-train 2 to 3 days a week. After 50 we lose muscle mass at a rate of about a half-pound per year. Especially if you don't work out. Also, weight training helps maintain bone density. If you are just starting out, assess your current level of fitness by looking at what you are doing now fitness-wise. If you work out twice a week for 30 minutes, try adding another session during the week for 30 minutes. Every bit of movement counts so move, even if it's just a bit. Start with walking 30 minutes a day. Then add a 30-minute weight class to your week. Keep adding a walk and a workout until you are working out a few times a week. Don't be afraid to hit those weights even if you start slow and light, it still progresses!
Consistency
The most important rule is consistency. Don't let age be a barrier to working out. If you find a class, you love or a workout routine you love, you are more likely to stick to it. Consistency breeds results and you will be amazed at how great you feel after of month and the compliments you get about your figure won't hurt either (:
The incredible things that happen to your body when you start working out:
1) Muscles raise your metabolism
2) Weight training helps prevent osteoporosis
3) Weight training reverses muscle loss
4) Working out improves mental health
5) Working out decreases body fat
Aggy Sapienza is a fitness instructor for over 30 years. A Certified Personal Trainer through AFAA. Aggy teaches total body sculpt classes on Ola Ka Ola and at St. John's University in New York City with a goal to motivate people of all ages to get on their best level of fitness and to enjoy working out.
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