Building strength at any age

In May, I turned 49 and have found that lifting is as important as ever to my health. During my early 40s, I intensified my workouts with more strength training. I’m still following this regimen. Not only can weight training increase bone density, it can improve muscle mass, and connective tissue strength, all of which decrease the risk of breaking bones. I believe weights are like gold for the body! If your weekly workouts don’t include strength training, I encourage you to start now! Here are a few of the benefits:

Improves bone strength

Bones are the support system of the body, so it’s important to keep them strong and healthy.  Bone mass decreases as we age, however, lifting weights can help increase bone strength.

Prevent injury

Strengthening the muscles surrounding and supporting your joints can help prevent injuries while helping you maintain good form, and improve joint health.

Promotes quality of life

Strength training helps to ensure our muscles work efficiently which in turn makes it easier to do day to day tasks, improve overall strength and manage weight!

Increases calorie burn

Your body works harder to maintain muscle over fat.  Strength training can boost your metabolism so you burn more calories throughout the day. As you build muscle, it’s easier for the body to burn fat

Decreases your risk of osteoporosis

Osteoporosis is a disease of the bones, that causes bones to become fragile and break easily. As we age, strength training not only helps keep bones healthy, it protects against falls and fractures and improves balance and strength.

I hope you find these tips helpful, and remember, strength training can be beneficial.  So what are you waiting for? Start lifting today.


Kimberly Whitfield is the owner of Kimberly Inspiring Beauty in Strength, a fitness instructor at Go Workout Fitness Center and Trinity A.M.E. Church; a bodybuilder, and a public speaker. Visit for a list of her classes. 


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