Some of the older TMF members might remember that I was a fitness professional back in the early 2000s. Although I don't do that anymore I'm till working out regularly and keeping up with as much fitness science as I can. I do my best at CrossFit 2-3 (sometimes more) days a week, even though most of the rest of the clientele is 20-30 years younger than me. (I'm 50)
I'm a BIG advocate of resistance training, whether it be lifting weights or working with your body weight. It'd need a book to write even a summary of the physiological and psychological benefits. But, in short, almost every major biological system of the body will benefit from increased lean mass.
Muscle is metabolically active tissue - it needs to consume calories to survive. More muscle = fewer stored calories and more burned calories.
Lean mass and the biological processes associated with building and maintaining it assist with regulating many of the body's hormones, making it especially important for menopausal women.
Resistance training also counters osteoporosis by improving bone density.
But, the most important benefit for me is that it helps to maintain the body's functionality. Look at any frail old person and you'll see they just can't do certain things easily. They can't pick something up off he floor, they can't get their footing if they trip, and they can't easily get up if they do end up on the floor. They can't climb stairs, get in and out of the bath, climb out of a car or carry shopping easily.
Resistance training won't make you immortal, but it will stop you from becoming 'old' before your time.
Here's my number one resistance training tip.
If you sit down a lot, you'll likely have have back pain.
This is because sitting down weakens the 'posterior chain' a group of muscles down the back of your body that often work together to achieve movement and stability. These muscles include the hamstrings (back of your thigh) , glutes (butt cheeks) and the lower back (Erector spinae).
There are numerous resistance exercises you can do to improve these muscles. However, pinpointing one muscle to work it in isolation isn't recommended. The posterior chain works as a chain - all together. An, like a chain, a weak link messes up the whole thing.
Instead, compound movements are much more effective, such as:
Squats (With or without weights)
https://www.youtube.com/watch?v=rMvwVtlqjTELunges
https://www.youtube.com/watch?v=DlhojghkaQ0Deadlifts
https://www.youtube.com/watch?v=op9kVnSso6Q(Replace barbell with a bottle of water)
And my favourite bad back fixer...
Straight-leg deadlifts
https://www.youtube.com/watch?v=N97yeNuDBcQ(Again, barbell replaced with water/kettlebell is just as effective.)
I'd highly recommend you get at least one session with a competent trainer to coach you on these lifts. They're complex, multi-joint movements and there's potential for error.
The movements above are what cured my rapidly-worsening back problem, which had escalated after I switched my fitness career for the life of a desk-bound writer. I'd been out of fitness for a few years and was rarely training. Only when I started training again, and focusing on these lists, did my back pain go away.
Enjoy!
TR