Did your age prevent you from lifting weights every day? Don’t let your thoughts stop you from doing the things you like. Here’s everything you need to know about lifting weights as you age.
For a variety of reasons, many people in their forties are reluctant to begin a strength training program. But according to a new study, people who lift weights a couple of times a week as they age have a significantly lower risk of dying prematurely than those who don't.
Strength Training Benefits for Seniors
Many individuals believe that older people should limit their physical activity to walking or swimming. But weight training for older adults, on the other hand, has numerous advantages.
One of the most obvious advantages of strength training for seniors is that being in better shape can help you manage your health more effectively.
The following are the top benefits of strength training for seniors:
Improve your walking endurance.
At any age, strength exercise enhances endurance. Older people who are engaged in strength training can walk longer distances without stopping. Walking even the shortest distance can be difficult as you become older, but strengthening your muscles might help you out.
You have a lower chance of falling.
For older people, broken bones are a major worry. The increase in your balance and flexibility is a significant strength-training benefit. Seniors can reduce their risk of life-threatening accidents by doing strength-training exercises a few times a week.
You will have stronger bones.
With age, bone mass declines. That is why osteoporosis affects so many elderly people. Regular strength training has been shown to increase bone density in studies for those between the ages of 50 and 70. This means a lower chance of fractures.
It makes your day-to-day tasks easier.
One of the most beneficial aspects of weight training for seniors is that it makes everyday tasks easier. If you increase your muscular mass, you can stay independent for longer and keep your freedom to live your life.
Relief from arthritis.
Many senior citizens suffer from arthritis. Strength training can help relieve arthritic symptoms. This can make it a lot easier for you to get around and do things more freely.
It will help your heart be in good shape.
Strength training also develops the cardiovascular system. Cardio workouts aren't the only thing that helps your heart. When your body is slender, your risk of heart disease is reduced.
You will improve your glucose control.
Type 2 diabetes affects millions of people in the United States. Strength training is one way to help keep your condition under control.
Weight Training for Older Adults
Strength training two to three times a week, with 8–10 exercises in each session and two to three sets per exercise, with 10 repetitions per set and a 30-45 second break per set, is the best way to lift weights for older adults. Remember to take at least one day off between weightlifting sessions.
How to lift weights? You can try this weight lifting workout sample for older individuals: Strengthening: 2-3 x 10 reps, Walking Lunges and DB Squats, Chest Press, Standing Cable Row, Leg Press, Plank for 30–40 seconds, Bird Dog, Lat Pulldown, and then 10-15 minutes of light aerobics.
Sarcopenia, or muscle atrophy, is a condition that affects people as they get older. Reduced energy expenditure, increased body fat, decreased insulin sensitivity, and fat metabolism are all possible side consequences of atrophy.
Sarcopenia can be slowed and even reversed with weight training. It can improve muscle mass as well as muscle quality.
Key Takeaways
As you can see, there are numerous benefits to including weight training in your weekly exercise program. The advantages of lifting weights for elderly adults far exceed the disadvantages.
By sticking to a strength training plan, you may slow down the aging process from a steady march to a saunter. At the end of the day, your health is your most valuable possession.
The benefits of strength training for seniors are the same whether you do it at the gym or home. Start lifting weights every day right now. Remember, age is just a number, right?
