As we age, the levels of important hormones begin to change. Your muscle mass decreases. Along with other critical factors that lead to the inevitable decrease in metabolism. This, in turn with poor health behaviors and a sedentary lifestyle, leads to the increase of fat mass and damaging of your metabolic health. With this come greater risks for functional capacity, metabolic syndrome, diabetes, hypertension, cardiovascular disease, pulmonary abnormalities, cancer, urinary incontinence, cataracts, and more.121
Burning fat no matter your age
#1 Not only will hitting the weights provide gains in the muscle department, it is also an extremely effective strategy for burning fat. Studies demonstrated significant decreases in total fat mass, intra-abdominal fat, and visceral fat. 4,8,13
#2 Although both men and women saw increases in fat-free mass and fat loss, women tend to lose more intra-abdominal and subcutaneous fat. 18
Increasing metabolism to speed up weight loss
#3 Another avenue that weightlifting enhances weight loss is through increasing metabolism. 10,59
#4 One study demonstrated an increase in metabolic rate by 7% and a decrease in fat weight of 1.8kg over 10 weeks of training.10 So not only will you be losing weight and gaining muscle, it will also increase the level of calories your body is burning on its own while active and resting.
#5 Another way it will help burn fat and boost metabolism is by how weight training significantly increases levels of the hormone isrin.12
#6 Isirin is a hormone that plays a role in converting “white fat” into “brown fat”. White fat is used as an energy reserve in the body, insulation, and as a cushion for our organs. But excess white fat is that fun little tummy pouch we have all dreadingly poked at in the mirror. Whereas brown fat contains a large number of mitochondria and blood vessels which plays a role in burning fat and generating heat. By increasing levels of isrin, you are increasing levels of brown fat and increasing overall fat burning potential.
Benefits of increased muscle mass
There is more to this “building muscle” thing than just being in shape and stronger.
#7 Having higher muscle mass is actually associated with a lower mortality risk in people with heart disease. Lower mortality risk is a benefit everyone loves, which we will dive into greater detail later on in this article.36
#8 Volunteers in the age range of 61-80 were able to add 2.4 pounds of muscle and saw their physical age reduce by an average of 5 years. Allowing them to literally feel younger and be healthier.87
The verdict
Weightlifting will help fight obesity, increase muscle mass, reduce fat, boost metabolism, improve overall body composition, and even reduce risks for developing type-2 diabetes.
78 Science Backed Benefits of Weightlifting for Seniors | RunRepeat