If you think working out with weights is only for big, muscle-bound guys who drink protein shakes and spend all day counting macros, think again! Strength training is good for everyone – women and seniors, too. Besides helping you look more toned and trim, it can help you feel better, no matter how old you are. Here are a few more reasons to pump some iron (or canned foods, if that’s what you have at home), and how to get started.

It's the Perfect Home Workout

Strength training isn’t just working out with weights or gym machines. It can mean using resistance, like the kind provided by a resistance band or even a scarf or towel. Many strength training exercises use your own body weight (for example, doing a pushup against a wall) and even gravity (such as holding plank or doing squats). Many exercises can be easily modified so you can use common household items, such as cans of food, water bottles, paper plates, or even jugs of laundry detergent or kitty litter.

You’ll Burn More Fat

People who add weights to their exercise routine are often surprised by the results. Their weight may not change, but they find their clothes fit looser and their waistline shrinks: it’s almost like you’re replacing fat with muscle. Lean muscle mass boosts your metabolism, especially when added to a cardio or walking program. 

Even if you’re just doing it for your physical appearance, losing weight can:
⦁    Lower your risks for heart disease, colon cancer, and other diseases
⦁    Reduce your anxiety 
⦁    Help you sleep better 
⦁    Reduced your appetite

Strength Training Can Help You Age Gracefully

As people age, they lose bone density and may suffer other degenerative changes to muscles and joints. This can make them vulnerable not only to arthritis, but to aches, sprains, and falls – which can be very dangerous for senior citizens. 

Working out with weights can help you build muscle mass to protect your joints and keep you strong and flexible. The right exercises may improve your posture and your coordination, which makes you less likely to fall, trip, or have accidents. And because strength training fights inflammation, it may help reduce pain for those who suffer arthritis. 

Improve Conditioning and Athletic Performance
No matter what sport you play, a weight-training program can make you better, stronger, and faster. Adding lean muscle mass to your frame improves your overall level of fitness. You need powerful muscles to move faster, and strength training can also help improve your coordination, so you have fewer accidents, and improve muscle recovery after workouts and training.