Talk to me about lifting weights

[JustAnotherDayWorkingAtHome]

I’m 48. I’m physically fit. I run 3x a week and do a lot of yoga. I keep reading though how you must do resistance training as you head into old age, loss of muscle mass etc.

i took up yoga 3 years ago and would say I E gained muscle mass in that time. There is a lot of strength work in ghe classes I do and I can now do press ups previously having zero upper body strength.

i read you should do 3 x 40 mins of weight lifting a week. I just don’t have the time and don’t want to substitute the runs and yoga I love.

is there any merit in say doing 15 mins a day? Say 5x a week. I’m sure I could find time for that. I know so many peoples parents falling and breaking bones I want to take action now to avoid this risk.

I'd be interested to know where you read this? I've only seen it recommended you do strength work not specifically weight lifting. So you've already got that covered.

Doing any strength training beyond bodyweight builds muscle mass. I do weights 3-4 times a week for 15-20 minutes, and my muscle mass is above normal.

I do free weights twice a week combined in a class, and I’ve got decent muscle. I do it as I’m peri and have read that you need to do weights as you age. I also do lots of lunges and squats, but my thighs are chunkier than I’d like, although I try to see it as good to have the muscle.

It greatly depends on what you're doing with yoga. I've done yoga and it's hard work potentially but is quite different to a whole body weights routine.

I wish I'd stuck with yoga as the stretching is superb, along with the balance and mental aspects. However, past a point, you'll not be able to build strength. For instance, I see a lot of women squatting way past their bodyweight. Or benching, big numbers etc. I'm no expert, so don't know how much you need to best benefit bone density so would be an idea to speak to a specialist (or Google).

If you can do 15 mins, this is fine as long as you formulate a balanced routine.

A minute spending lifting weights is a bonus - do what you can! Body weight exercises are also great for you.

You sound fit and healthy, don't stress too much.

I got some sand bag weights that you strap to your wrists or ankles and I do some of my usual yoga wearing them (I asked my yoga teacher for suggested exercises). I'm not trying to do any specified amount for any special reason though, just build a bit more muscle to protect my bones and joints in the future.