Empowered by Iron
Loading weights and gripping the barbell activates some internal power I never knew I possessed. Getting outside my comfort zone again and again, consistently plugging away at my programmed workouts until one day, I pull or push more than ever before is ultimately satisfying. Powerlifting gives back even more: a sense of community, accomplishment, a clear mind, and the satisfaction that the rest of my life is a bit easier. I feel proud and confident when I can lift the boat into the truck, load a bag of dog food or push my car out of the snow. This passion all started with a trainer who took an appraising look at me and said, “You would make a great powerlifter.” My love for the barbell began a new personal history.
I wrote last week about keeping things simple when it comes to exercise. The first step is to just move. Diving a bit deeper, one thing you can do to lengthen your health span is to maintain your muscle strength. You may love biking, swimming, or yoga which are immensely beneficial. But progressively loading your muscles has numerous body and brain benefits
Active people who don’t strength train on a regular basis can lose up to 10% of their muscle mass each decade after age 40. Over time, loss of strength limits your ability to accomplish daily activities such as carrying groceries, opening jars, climbing stairs, and playing sports. Many of my OT clients with muscle weakness experience multiple falls and difficulty recovering from injury. Strength training has numerous benefits beyond mitigating bone and muscle loss.
Ten great reasons to strength train:
- Keep your muscles and bones strong
- Improve your posture
- Stimulate brain, heart, and lung function
- Be able to keep doing the activities you enjoy
- Improve your hormone function.
- Reduce stress and anxiety
- Better blood sugar control
- Burn more calories at rest
- Boost your mood and brain power
- Be your best self
Try not to be intimated- start where you are and add a bit each day. Begin at home with three basic exercises using your own body weight for resistance: 10 chair dips, 10 squats and a 10 second plank. Then just increase by 1 each day. There are numerous videos on YouTube using everyday items for resistance such as water containers, filled buckets, or a heavy backpack.
Here are a few videos to get started:
Basic Squats for Beginners: https://www.youtube.com/watch?v=EbOPpWi4L8s
Counter push ups for beginners: https://www.youtube.com/watch?v=CzpAGtfL-cU
Chair dips: https://www.youtube.com/watch?v=LVRcXDEdC5U
**If you decide to explore the fun and empowerment of powerlifting, please get some help from a personal trainer to start with basic form and advise you in progression. Your muscles and joints will thank you.
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Wishing you well,
-Trish