Strength Training: The Key to Graceful Aging
We hate to be the bearers of bad news, but your body loses its ability to bounce back from wear and tear as you age. However, there are steps you can take in order to age with grace and maintain your mobility.
As an older man or woman, you don’t need to be a powerlifter to experience the immense benefits of strength training. In fact, it may be the key to maintaining good musculoskeletal health as you reach your upper years.
In this article, our trainers at Get F.I.T. explain why strength training is so important, especially as you get older. Let’s get to it!
The Body’s Response to Aging
Strength training has been shown both anecdotally and in controlled scientific studies to dramatically improve long term health when done with proper form and appropriately for each unique individual.
As men and women age, they lose muscle mass, especially if they don’t take action for proper maintenance. At age 30, people lose an average of 10 percent of muscle mass per decade. This rate increases to 15 percent once the body hits 50.
By around the age of 70, severe muscle mass loss, known as sarcopenia, can significantly impact one’s quality of life. This is because falls and injuries become significantly more likely and can result in a variety of other medical issues.
Maintain Bone Health
Three factors are considered when it comes to bone health and injury:
Fall
Fragility
Force
By incorporating resistance training into one’s exercise routine, muscle mass further develops. This can be beneficial for those with conditions such as osteoporosis, meaning if you fall, you will have more cushioning to protect more fragile bones.
Stay Independent
When you have adequate muscle mass that is balanced and allows you to move functionally, you can better maintain a sense of independence as you age.
Simple tasks, such as carrying groceries or even getting out of a chair, can become challenging and nearly impossible without adequate strength. If strength is not maintained, it will rapidly decline as you get older.
If you find yourself struggling to maintain a strength training routine, contact our team of personal trainers at Get F.I.T.! If you don’t have the time to come to the gym every day, our Hybrid Training Program is perfect for you. Schedule your functional movement assessment today!
What Strength Training Really Means
Resistance training is crucial for aging with ease, but keep in mind that doing a few bicep curls with 5-pound dumbbells once a week will not show you progress. If you really want to see improvement in your muscle mass and daily functioning, you need to lift more than a couple of pounds.
As you function in daily life, you’re going to need to pick up things heavier than five pounds. If you have an accidental fall, for example, your body will need to support your entire body weight to avoid injury. Or maybe you just want to be able to pick up your grandchildren.
Regardless, you need a heavier load to offset age-related muscle loss. Typically, you want to bump up the intensity to 60 percent to 80 percent of your maximum load. If you’re first starting out, though, it’s essential that you use proper form to avoid injury.
To offset the effects of age-related muscle loss, you should be lifting at an intensity of 60-80 percent of your maximum load.
For this reason, we advise seeing a personal trainer, like our pros at Get F.I.T. Even if you don’t stick with a trainer in the long run, they will help you better understand your body and how it moves so that you stay healthy and strong.
Check Your Status
Before you dive into the wonderful world of weight training, we think it’s important that you get a medical checkup. This will ensure your heart, muscles, and bones are healthy enough to meet the demands you will ask of them.
In some cases, you may have muscular imbalances or old poorly healed injuries that can affect how your body responds to weight training. Fortunately, these situations can be corrected with the right professional. Then, you can work with our team at Get F.I.T. so that you can get strong and resilient!
Develop the Right Routine
When building your strength routine, there are several moves you need to get down with proper form before increasing your load. You should be able to:
Push
Pull
Hinge at the hips
Carry
Squat
As you age, you’ll also want to practice moves to get off the floor – it could save your life!
Additionally, you want to work on your balance. As the saying goes – if you don’t lose it, you lose it.
Fortunately, you don’t have to exercise for hours every day to see the results you’re looking for. Three to four sessions a week that incorporate 20 to 30 minutes of intense training will do the trick. Remember: slow and steady wins the race. Making big jumps in intensity increases your risk of injury. For this reason, it’s smart to start your weight lifting journey with a personal trainer.
Learn More > Strengthen Your Knees
Stay Confident with Get F.I.T.
Consistent strength training throughout your life can significantly help delay and even prevent age-related wear and tear. Start off slow and build over time to improve your strength, balance, and mobility.
At Get F.I.T., we know that your best bet for aging gracefully is to incorporate adequate strength training into your daily routine that challenges your body. If you’re exploring weight training for the first time or don’t know where to start, come train with us! We’ll keep you safe, challenged, and always growing.
