Strength training. It sounds like something bodybuilders do. They lift impressively heavy weights in effort to get as big and muscular as possible. It’s not something for old folks…or is it?
The reality is that strength training is important for everyone, regardless of whether they’re trying to bulk up or not. Strength training is how our bodies maintain strength—it’s even in the name. That’s true for everyone, but it’s especially true for seniors, who start to lose muscle mass (and therefore mobility) as they age.
If you’re over 60, or you’re caring for someone over 60, you might be intimidated by this thought. Don’t worry: Strength training doesn’t have to mean you’re lifting barbells at the gym, unless you want to.
Consider these benefits of strength training as you age:
- You preserve the muscles that keep you mobile. According to the AARP, muscle mass starts declining as young as your 30s, when you begin losing about 8 percent of your muscle mass per decade, but it really accelerates in your 60s. In fact, Johns Hopkins Medical Center says strength training is a must for anyone who wants to avoid muscle atrophy after age 50.
- You take that muscle for granted when you’re young or even in middle age. Daily tasks like carrying in the groceries, moving furniture, or doing yard work require strength. Consistent weight-bearing exercise ensures you’re able to continue doing these functions even as you age, which keeps you independent.
- Strength training doesn’t just build strong muscles. It strengthens your bones as well. Keeping your bones strong will stave off osteoporosis and make it less likely that you fracture something if you fall.
- Aerobic exercise (aka cardio) gets all the hype for heart health, but studies show strength training also lowers your blood pressure and reduces risk of cardiac disease, especially for seniors.
- Muscles give your body support, which means you’re less likely to feel some of the aches and pains that come with aging, such as arthritis, back pain, joint problems, weak knees, or poor balance.
Before you sign up for a gym membership…
- The gym is great if that’s where you want to be. But you can do enough at home to maintain strength. The Physical Activity Guidelines for Americans recommends twice-weekly moderate or high-intensity activities that work all major muscle groups. That could be as simple as bodyweight exercises like squats, pushups, or lunges.
- If a senior has already lost strength and needs to build it back up, it’s okay to do modified versions of exercises. Pushups can be done on the knees or up against a wall. Squats can be done by sitting or standing up from a chair.
- Remember that core strength is important—your core protects your spine and maintains your balance. Pilates and yoga are both excellent options for building core strength.
