Patricia Vera, expert in physical changes from Malagaentrena, maintains that «after 45, strength training does not enlarge the body; «It helps not to lose autonomy.» The phrase points to a common doubt among women who begin to work on strength exercises with weights.
«With a well-planned routine, adapted loads and good technique, a woman over 45 can achieve defined shoulders, firmer arms and a more elegant posture without developing unwanted muscle volume,» says Patricia Vera.
Vera points out that the fear of “get too big” It is one of the most frequent among women who begin to train shoulders. It also places it among the furthest from reality.
Gaining a lot of muscle mass requires a specific stimulus, progression of loads, sufficient nutrition, rest and time. It doesn’t happen from doing lateral raises twice a week or from using light dumbbells with a controlled technique.
Additionally, women have much lower testosterone levels than men. Therefore, after 45, the priority is usually not to lose muscle, rather than avoiding excessive gain.
MedlinePlusfrom the United States National Library of Medicine, describes strength exercises as work that strengthens muscles using weights, resistance bands, or other resources.
For its part, Mayo Clinic He also highlights that this type of training helps preserve muscle mass and strength over the years.
Muscle at this stage of life is not a problem, it is a protection. Helps metabolism, posture, daily strength and autonomy.
Why the shoulder should be worked in a balanced way
EThe shoulder is made up of three portions, The anterior deltoid, at the front, participates in pushing movements. The middle deltoid, in the lateral area, helps give a rounded shape to the shoulder.
The posterior deltoid, located in the back, is usually relegated. For Verathat area is important because it improves posture and helps protect the joint.
After 45, The specialist recommends working the three parts in a balanced way. If only the frontal area is trained, postural imbalance can increase.
When the lateral and posterior part is also activated, the shoulder gains firmness and functionality. The goal is not to make the body bigger, but to achieve a more stable upper body.
Exercises to define shoulders without gaining excessive volume
To work shoulders after 45, Vera recommends exercises that activate the deltoid well without overloading the joint.
Lateral raises with light dumbbells or an elastic band work for the middle deltoid. The birds or posterior openings work the rear deltoid and collaborate with posture.
The elastic band face pull also targets the posterior shoulder and postural health. Band external rotator work does not have as visible an aesthetic effect, but it helps protect the shoulder and improve stability.
