Weight-training exercises will also slow age-related functional degeneration again highlighting the outstanding anti-aging benefits of exercise. Traditionally, three 45-minute weight-training workouts per week (Monday,Wednesday, and Friday) is considered ideal. For optimum benefit, rotate weight training with other forms of exercise. It may take as long as 6 weeks to begin to see noticeable physical changes, but don’t despair. Stay with it because the beneficial and highly visible changes are well worth the effort. Some of the incomparable benefits include
Development of muscular strength, speed, and power
Visible and significant changes in body composition (the more toned muscles we have, the more energy and calories we burn)
Improvement in posture
Increase in lean body tissue
Enhanced athletic performance
Repair and strengthening of muscles after injury
Increased metabolic rate, resulting in decreased body fat
Protection and maintenance of bone density to prevent osteoporosis
Decrease in pro-inflammatory, toxic abdominal fat
Improvement in self-esteem and sense of accomplishment
Another benefit of weight training and increased muscle mass is the decreased risk of type 2 diabetes. Muscle is metabolically active, enabling it to use blood sugar, which decreases the need for insulin, removing the burden on the pancreas.
But remember the other side of the coin: Overexercising is proinflammatory. Overexercising can trigger the release of cortisol, promoting unwanted weight gain (especially in the abdomen), break down muscle tissue, and accelerate the rate at which we age. Before starting a weight-training program (if you are completely new to this form of exercise), consult your physician and/or professional trainer to make sure you are training at the right level, to avoid injury and to ensure that you are performing the weight training exercises correctly.
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