Maintaining a healthy metabolism is an important part of losing weight. Unfortunately, though, there are many factors that can slow your metabolism—including age. As we age, our metabolism typically begins to take a natural decline. For this reason, it’s especially important to take steps to keep it as fast as possible if weight loss is your goal. Luckily, in addition to adding metabolism-boosting foods to your diet, there’s one morning habit in particular that experts recommend for doing just that: strength training.
To learn more about how daily strength training can support a faster metabolism for women over 40, we checked in with nutritionist and personal trainer Mary Sabat. She broke down all the amazing benefits of working your muscles first thing in the A.M., from increased calorie burn throughout the day to greater muscle mass, improved mobility, and more. Find all of her expert insight and advice below!
How strength training can boost metabolism
While a lounge-y, lazy morning may be good for the soul, getting up and moving each morning is one of the best things you can do for your body—especially if you want to boost your metabolism and shed some pounds. Experts agree that incorporating strength training, in particular, into your morning routine is a fantastic way to increase your metabolic rate.
"One of the best metabolism-boosting morning habits for women over 40 is to engage in regular physical activity, specifically strength training or resistance exercises," Sabat says, explaining that "strength training involves working out with weights, resistance bands, or using your bodyweight to build muscle and increase strength."
Strength training is particularly effective at boosting metabolism because your body works harder to repair and rebuild the muscles you break down during your workout. That means you'll still be burning calories after your workout is over, thanks to a process known as muscle protein synthesis. "On fact, muscle tissue is more metabolically active than fat tissue, meaning it burns more calories at rest," Sabat says.
So, why is this an especially good idea for women over 40? "As we age, our metabolism tends to slow down naturally. This can lead to a decrease in muscle mass and an increase in body fat, making it harder to maintain a healthy weight," she explains. "Strength training can counteract these effects by increasing muscle mass, which in turn helps to boost metabolism."
But there are even more benefits to morning strength training in addition to increased calorie burn throughout the day. "Regular strength training also helps to preserve bone density, which is particularly important for women over 40 who are at an increased risk of osteoporosis." Other upsides include greater strength, balance, mobility, and a prevention of age-related muscle loss, which can help your body maintain functional independence.
All in all, there are so many reasons to find a way to squeeze a quick workout into your routine each morning. Not only will you feel great for the rest of the day, but the long-term results will certainly pay off.
READ MORE: The Two Exercises You Should Add To Your Workouts This Week To Kickstart Weight Loss
