As Bob Marley once said, “You never know how strong you are until being strong is your only choice.” It’s likely that the reggae pioneer wasn’t talking about bodybuilding. Yet when it comes to aging, we are forced to think about our loss of muscle mass.
Some form of strength training for seniors is essential for living a long, healthy and independent life. We take a look at a recent study and talk to people over 50 to find out why and how they have incorporated strength training into their daily lives. Plus, we’ve got tips and exercises to help you get started!
WHY IS IT SO IMPORTANT TO DO STRENGTH TRAINING AFTER 50?
Looking good and feeling good are great motivators, but are there more important reasons to weightlift as you get older?
After our thirties, we all gradually lose muscle mass, strength and function. Ensuring that you stay in good shape through regular strength training sessions is not limited to the ability to lift heavy objects. This allows us to maintain balance, preserve bone density, and enjoy vitality and independence.
As Carla Kemp , influencer over 50, says . “I incorporate strength training into my routine because if I fall, I’m less likely to injure myself. Staying active and healthy as I age is important to me. Strength training is one of the ways that helps me live my best life! “.
So it’s no surprise that regular muscle strength training in seniors can improve our ability to live long, healthy lives. A recent study published in the British Journal of Sports Medicine looked at data from nearly 100,000 senior adults with an average age of 71.
The study, which took place over nearly a decade, found that people who reported regular cardio and strength training had a significantly lower risk of premature death. Study participants doing 150 minutes of moderate aerobics and weightlifting at least once or twice a week had a 41 to 47 percent lower risk of dying prematurely from any cause (except cancer).
CAN WE STILL BUILD MUSCLE WHEN WE GET OLDER?
Absolutely. Fat to this, you will gain at least in tone, and not just in the arms. Strength training should also help improve your legs, hips, back, chest, abdomen, and shoulders.
If you’ve done some form of strength training before, you may want to start over. But it’s important to remember that your body has changed and so has your approach to strength training.
“I found that I had to leave my ego at the door and pay a lot more attention to things like time under tension and hypertrophy rather than lifting heavy weights like I used to,” says natural bodybuilder Scott Gaskins . “Regardless of age, discipline and consistency in training and diet are the keys to success. »
Speaking of diet, watching what you eat is key to staying fit after 50. Be sure to include plenty of protein and omega 3 fatty acids in your meals. Likewise, consume only a moderate amount of carbohydrates and omega 6 fatty acids.
STRENGTH TRAINING FOR BEGINNERS
Usually, when we think of strength training, we think of lifting huge weights. However, you can (and should) start with something simpler.
Bodyweight exercises are a great way to build strength and confidence. Plus, they can be done easily at home without the need for any equipment. Start with something simple, like planks and bird dogs. This will help strengthen your upper body, engage your core muscles, and improve your balance. All of these will be important as you progress through your training.
Once you feel comfortable with these exercises, you can add other options, such as lunges, push-ups, and squats. These exercises may seem difficult at first, but you will quickly see an improvement in your upper and lower body strength by practicing them regularly. You can also vary by doing other low impact exercises and gentle mobility exercises to build strength and flexibility.
When you feel ready to start lifting weights, get a medical exam first. This is important for anyone over fifty. Because you need to make sure your heart, muscles and bones are ready for the challenge of strength training as a senior. There may be something to consider when planning your workout.
Once advised by your doctor, working with a coach or personal trainer is a great idea. This will allow you to get comfortable with the weights. They can advise you on the different options. Such as dumbbells, kettlebells, and dumbbells, and most importantly, tell you about your technique and warm-ups. He will also advise you on how to perform progressive overload. That is, gradually increase the size of your dumbbells as you get stronger. This will minimize the risk of injury and maximize the impact of your training.
If the gym intimidates you, it’s easy to continue your strength training at home. Try deadlifts with a mid-weight barbell, renegade rows with dumbbells, and bicep curls with resistance bands . Your strength exercises should always be part of a training plan that includes other activities like mobility and light cardio. Try Polar FitSpark™ to take the guesswork out of your training. This feature provides a daily workout. This session matches your fitness level, training history and recovery.
Remember to take the time to practice so you don’t hurt yourself. You should also prioritize your sleep each night. Not only does it keep you fresh and ready for every day, but it’s also essential for building muscle. So take it easy and go enjoy your newfound strength!
