Strength exercise, and particularly weight lifting, has become a priority for maintaining health and vitality over time, especially for women.

And, as the body ages, we must focus on preserve muscle mass to preserve our quality of life and personal autonomy, especially after 40. Muscle is not just an aesthetic issuebut rather life insurance with an impact on metabolism, bone density and risk of injury.

For this reason, coach Lizbeth Sánchez, at 67 years old, insists on the importance of integrating strength training into our lives as soon as possible. «The science is clear: After 40 we lose up to 8% of muscle mass per decade if we do not train strength,» recalls the expert, who points out that, otherwise, we will have a greater risk of falls, more fragile bones, a slow metabolism and, no less important, loss of functional independence. This is why Sánchez practices weight training daily.

«It’s not about wrinkles, it’s about strength»

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As she herself explains, when Lizbeth Sánchez is asked why she does weight training if her wrinkles have not been removed, she responds with the same argument about the priority of strength over aesthetics.

«It’s not about wrinkles, it’s about strength,» he emphasizes, noting that strength training is not intended to eliminate those signs of aging. Instead, its purpose is be strong, keep energyfeel good with herself in the mirrorand bet on independence for as many years as possible.

And the expert consider muscle your life insurance and your letter of introduction. «Muscle is my life insurance and my letter of introduction in the eyes of my children and grandchildren,» says Lizbeth, who describes weights as her medicine, since «they give you power, security, living life and freedom.» In fact, the veteran trainer compares the body at this age with an old model carwhere «the important thing is not that it is new, but that it is in optimal conditions to continue traveling safely in it for many years.»

A change of habits

Lizbeth Sánchez’s enviable physical shape is not the result of genetics or chance. Rather, it is due to a total transformation of your daily habits and your approach to exercise.

Thus, he affirms that he made significant changes in his daily life, including the practice of moderate fasting and the protein prioritization at every meal. He also stopped consuming zero soft drinks and she stopped «practicing cardio like crazy» to, instead, start doing weights.

In addition to these changes in her diet and physical activity, Lizbeth incorporated other ten daily habits that invites us to imitate. These include drink water when you wake up to activate the body, dedicate three minutes of breathing or meditation to focus the mind, in addition to consuming a ««very light and sugar-free pre-workout».

Weights + walk

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Furthermore, your daily exercise routine includes weights and walking and, in terms of nutrition, your breakfast should include 30-40 grams of proteineliminating bread and sugar. And in general, she opts for a anti-inflammatory foodwhich it considers «natural and powerful», in this case, without sugar, gluten or dairy.

It also recommends that dinner be light and early to help the body rest and heal. Likewise, he advises avoid snacking between meals to give space to digestion and hormonal balance. Finally, complement these physical and dietary habits with a winning and positive attitude, being grateful and ensuring a good rest, since «your body regenerates while you sleep.»