Strength training over 50 builds quality lean muscle mass, which is helpful for anti-aging, as it creates better posture, a hotter metabolism and a more youthful appearance. Although it’s not the only measurement of aging, lean muscle mass is an essential asset for healthy longevity, as it also strengthens the heart and reduces the symptoms of arthritis- and by the way, we’re not necessarily talking about muscle bulk, but rather, muscle “tone”. You’ve probably heard the statistic: after our mid 30’s, it’s normal to lose about a pound of muscle per year through disuse. That’s as much as 20 pounds of muscle loss for many seniors. Of course an exercise program can help this, BUT the program needs to be designed for the individual. Benefits of Strength Training Over 50: INCREASED ENERGY Full body strength workouts build a strong fitness foundation. Most of my clients notice an overall increase in day to day energy levels. After a few sessions, my clients frequently report feeling better immediately after a workout than before they came in. INCREASED BONE DENSITY Weight bearing exercise is frequently recommended for increasing bone density. Strength training reduces the potential for osteoporosis. BETTER BALANCE + LESS CHANCE OF FALLING Strengthening the muscles in the legs, abdomen and lower back help balance significantly. Many exercises that I use challenge your balance and result in increased stability. This -combined with increased bone density- help reduce the chance of injury from falling. This amounts to greater independence for advanced seniors. REDUCED CHANCE OF INJURY If you’ve ever had to wait for a joint, tendon or muscle to heal, you know how frustrating it can be. Strength training not only increases muscle strength but also increases the strength of tendons and ligaments. ENHANCED WEIGHT LOSS Increased lean muscle mass significantly raises your metabolism. This helps you burn fat all day long, even at rest. Combine strength training with a few days of cardio-aerobic exercise and a good diet, and you will lose as much as 2 pounds per week. EVERYDAY ACTIVITIES BECOME EASIER Properly designed strength training will develop functional strength for real life. Getting in and out of the pool, walking up the stairs, keeping up with children, and even golf all become easier. BETTER POSTURE Observing proper form in many exercises helps improve posture. A stronger midsection, or core, helps to keep the back and neck properly aligned. INCREASED FLEXIBILITY A recent study suggests that strength training increases flexibility in seniors over 60, even without stretching! Strength training actually enhances flexibility and range of motion in both the lower and upper body. STRONGER HEART AND LUNGS Cardio isn’t the only way to challenge your heart. Properly designed circuit-type strength training also conditions the cardiovascular system as it strengths the skeletal muscles. REDUCED SIGNS AND SYMPTOMS OF ARTHRITIS, DIABETES AND BACK PAIN Strength training is proven to help a variety of chronic health conditions. GREATER SELF-CONFIDENCE Studies actually show that strength training reduces anxiety and enhances self-confidence in adults. Strength Training Over 50 Guidelines Strength Training over 50 isn’t any different from strength training under 50, except that recovery between workouts may take longer. You have to go by feel, watching out for symptoms like excessive muscle, tendon and joint pain- especially if you suffer from arthritis. In general, you should allow for 48 hours between strength training workouts. Warm-up is also more crucial. Make sure and do 10 minutes of light cardio before you hit the weights. Also include a warm up set of 15-20 repetitions on each exercise before you up the weight. I advise most people to follow a full-body routine 2 days/week. This seems to get good results! Have a fitness question? click here. Return from Strength Training Over 50 to Scottsdale Fitness Training Home |
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