The metabolism slows down as people get older, which makes it easier to add fat, especially around the waist and hips.
But Benten says that with regular light lifting, regular jogging, and healthy food, you can build lean muscle mass. With regular light pulling, your body will look leaner and more toned, and your clothes will fit better.
Roberts says, "If you're not getting stronger by your 30s, you're losing muscle mass." There's no way around it.
"And when muscle mass goes down, body fat starts to build up." In fact, after age 30, muscle mass goes down by 3 to 8% per decade, and after age 60, it goes down even faster.
Because estrogen and progesterone levels drop during and after menopause, women in these stages are more likely to get osteoporosis.
But using weights pushes cells to make new bone to make up for the loss of bone mineral density that comes with getting older.
"Walking is great, but it doesn't help keep the bones in your upper body strong, which also need resistance training," says Roberts.
Lift Light, Get Lean shows you how to safely build lean muscle without gaining a lot of weight.
You can get all the benefits of weight training while lowering your risk of harm by using only one pair of light weights.
Endorphins and serotonin are released when you exercise. This lowers the levels of stress chemicals like cortisol and adrenaline.
And every time you finish a workout, you'll feel good about yourself. "But don't beat yourself up if you miss a day," says Benten.
"Congratulate yourself on what you have done and get back on track. One day missed doesn't have to turn into three days missed."
Light weights can help you strengthen your core, which can make it easier to keep good posture and protect you from falls caused by quick changes in movement,
like when you step to the side to avoid a crack in the ground. Roberts says, "In the end, lifting helps you build more muscle, which is what keeps you young and independent."
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