Why strength training over 60 is imperative to your health
Maintaining an active lifestyle is one of the most important things we can do for our bodies and our health as we age. From avoiding injuries that could limit functional movement, to reducing the risk of chronic illness, exercise is vital for getting and staying healthy. While strength training is beneficial for adults of all ages, it is a key component of any fitness plan for those over 60.
Our bodies change as we age, and so do our exercise needs. The CDC recommends 75 minutes of vigorous-intensity or 150 minutes of moderate-intensity activity every week for those aged 65 or older. When these exercise minutes are geared toward strength and resistance training, monumentally important adaptations can begin to occur to the muscle and skeletal systems.
Why is strength training important for older adults?
Strength training is important for adults over 60 because muscle mass decreases as we age and building new muscle gets harder. Maintaining strength is necessary for good posture, avoiding injury, and keeping active. With those pieces in place, we have a better chance of maintaining good health and avoiding physical limitations as we age.
Strength training helps maintain mobility as we age. Losing strength in the legs and glutes can make it harder to get around. Keeping in motion helps our bodies stay active longer, which helps prevent chronic illness. Mobility is also key for performing daily living tasks without assistance.
For many older adults, a fall can be a worst-case scenario and radically alter quality of life. In 2018, the US Preventive Services Task Force (USPSTF) issued guidelines for preventing falls. Their advice: exercise and physical therapy reduces the risk of falls in adults over the age of 65. Incorporating strength training builds the stabilizing muscles you need to improve balance.
Strength training doesn’t just build muscle, though, it also builds bones. Engaging in a strength training program helps prevent the effects of osteoporosis and can reduce the risk of breaking bones in the case of a fall.
Strength training can also help delay cognitive decline. Resistance training has been shown to reduce inflammation, improve blood flow, and increase BDNF (brain-derived neurotrophic factor), which is linked to memory and learning.
How to incorporate strength training after 60
If you’re heading back to the gym for the first time in several years, or looking to incorporate strength training for the first time, it’s important to know your starting point. This means understanding both your limits and your capabilities. To start an exercise habit that sticks, it’s better to start slow and build. If you’re not sure where to start, a free consultation with a certified personal trainer can help you safely evaluate your current fitness level.
As when starting any fitness journey, you’ll also want to devote some time to understanding your goals. Lifestyle, interests, and aesthetics all play a role in determining what you want out of your time in the gym, and for many, these goals can shift with age. Whether you’re looking to improve your health or to build strength and stabilization to maintain your marathon habit without injury, being thoughtful about your goals gives you a better chance to achieve them.
Most experts recommend that those over 60 focus on exercises that encourage a full range of motion. These aspects are vital to helping maintain mobility as we age. And if your goals include avoiding injury and preventing falls, incorporate free weight exercises that build your stabilizing muscles and improve balance. A workout with this in mind will get you on your feet with dynamic movements, not just working through a set of seated exercise machines. If you want functional strength, free weights are the way to go!
As hard as it can be, it’s important to recognize your limitations. Be gentle on your joints. Plan extra time to warm-up, and know you’ll need more recovery time than the average 30 year old. Research shows men over 60 have longer recovery times, exceeding three days. And over-lifting can cause injury and derail your progress. Working with a trainer who carefully plans, monitors, and tracks each workout can help reduce the risk of going too fast and getting sidelined by an injury.
Body by Ford Personal Trainers specialize in working with each client to assess their current fitness level, understand their goals, and create custom workouts that are targets to individual needs. Working under the supervision of a trainer also has the benefit of real-time feedback on form and load adjustments to keep your workout safe and effective. You can get started today by signing up for a free consultation.
