This is what happens when men and women over 50 don’t lift weights

Lifting weights often conjures up the stereotype of a big guy in a tank top lugging a gallon of water around the gym. So instead of lining up on the squat rack, many people choose to get in 150 minutes of moderate exercise per week on the treadmill or elliptical machine. However, a dedicated strength training program can improve your health in many ways.

Endurance enthusiasts like runners may find that strength training twice a week can help them run faster and prevent injuries. Putting on a little muscle will also help you lose weight by boosting your metabolism. And, men and women over 50 will benefit from strength training to improve their balance and prevent falls later in life. This is because older adults are at risk of developing osteoporosis if they don’t lift weights.

Osteoporosis makes your bones more susceptible to fractures under everyday stress. For example, if you lose your footing while stepping off a curb, you may fracture your foot. If you have osteoporosis, even things like coughing or bending over can cause a fracture.

According to one study, starting at age 30, you begin to lose 3 to 8 percent of muscle mass every decade, depending on your activity level, diet, and lifestyle. 2004 article Current perspectives in clinical nutrition and metabolic care. This muscle loss begins to increase as we age, especially after age 60. Women may also notice more muscle loss during menopause due to the loss of estrogen. Some people develop sarcopenia, a condition in which people lose muscle more quickly than others.

one 2018 review European geriatric studies have found that sarcopenia is closely related to osteoporosis. People with weak bones and muscles have lower bone density, which further increases the risk of fractures in a fall.

Lifting weights not only strengthens muscles but also puts stress on bones, thereby preventing osteoporosis. Muscles adapt to the stress of strength training by building more muscle fibers. Bones also become stronger when you perform regular, controlled weight training. one Study in 2016 The European Journal of Endocrinology published a study on 37 women with muscle weakness who followed a strength training program three times a week for 16 weeks. While the program increased bone density in their hips, the improvements disappeared once they stopped the weight training program.

Pilates may improve your posture and lengthen your spine, but it may not be the best exercise for improving bone health. this American Academy of Orthopedic Surgeons Say you need to do exercises that affect your muscles and bones. Strength training and weight-bearing exercises, such as walking, dancing, and pickleball, can keep muscles and bones functioning properly and prevent age-related bone loss. this Centers for Disease Control and Prevention (CDC) recommends 150 minutes of moderate exercise per week, so you can do any weight-bearing exercise to promote heart, muscle, and bone health. If you like running or other strenuous exercise, only 75 minutes.

Adults over 65 also need at least two days of strength training, whether with free weights, machines, medicine balls, resistance bands or bodyweight exercises. this Royal Osteoporosis Society Say to include hinge, push, pull, and squat exercises in your strength training program. Bridges and deadlifts are considered hinge movements. The CDC also encourages adding some balance exercises, such as walking backwards or using a balance board. Certain types of yoga can improve your balance, strength, and heart health.