STRENGTH TRAINING
Why Resistance Training Is Essential for All Ages (And Why You Should Never Stop Doing It)
Nov
Resistance training and weightlifting offer a multitude of benefits, with one of the most crucial being longevity. Contrary to popular belief, as you age, it becomes even more important to incorporate resistance training into your fitness routine.
In fact, resistance training can be started at any age, making it a suitable option for everyone. If you’re not fond of going to the gym, you can begin with calisthenics, which utilizes your body weight as resistance. Everyday activities like walking uphill, climbing stairs, or even sitting and standing can serve as forms of resistance training.
Consider the following as a natural progression of resistance training that is accessible to anyone:
Water Aerobics: Reduce the effects of gravity and engage in activities like running, jumping, squatting, and using floating resistance “dumbbells.” This is particularly beneficial for individuals who are overweight or experience joint pain during regular walking or calisthenics.
Suspension Training and Weight Machines: These tools provide lighter and easier options compared to calisthenics. Utilize a TRX for squats or rows, which allows you to perform squats and pull-ups using half of your body weight or more. Weight machines offer similar options, enabling beginners to perform chest presses and pulldowns with lighter weights compared to push-ups or pull-ups.
Adding Balance: It’s crucial to maintain not only muscle strength but also balance skills. A simple workout for balance is standing on one leg for 30 seconds at a time while performing daily tasks, such as waiting in line. This exercise activates the muscles in your lower legs, and with practice, it enhances your ability to maintain stability when stumbling.
Calisthenics: Resistance training basics offer both easy and challenging options. For instance, push-ups can be performed on the knees, while pull-ups and dips require strength-building to execute. Squats and lunges may be demanding on older joints, but these versatile exercises directly correlate to daily movements like sitting down and standing up. Yoga can also be considered a form of calisthenics and resistance training.
Weighted Calisthenics: Take your calisthenics exercises to the next level by adding a weight vest or wrist and ankle weights. This progression allows you to enhance fundamental movements such as sitting, standing, going up and down stairs, and pushing yourself off the floor. Even walking or “rucking” can become more challenging by adding weight to all movements.
Dumbbells and Weight Machines: While these tools can make calisthenics easier, they can also be used to lift heavier weights and intensify calisthenics. Can you lift more weight with your legs or arms than your own body weight? If so, you are gaining strength and progressing in your training.
Free Weights (Dumbbells, Kettlebells, and Barbells): Free weights are utilized by weightlifters of all levels, from beginners to world-class athletes. Learning the correct technique is the initial goal, followed by gradually increasing the weight as you build strength. Whether you are a novice or an experienced lifter, free weights are suitable for all individuals.
Regardless of the method you choose, all forms of resistance training build bigger and stronger muscles, leading to stronger bones, improved overall durability, and enhanced resilience as you age. Numerous studies have shown the positive effects of resistance training on athletes and older adults, even those over 70 years old.
For example, one study observed that before participating in a six-month resistance program, older adults were 59% weaker than their younger counterparts. However, after the training period, their strength significantly improved, resulting in a strength level only 38% lower than young adults.
Fitness training is a lifelong journey, and for most older adults, continuing to train beyond six months will yield ongoing improvements.
Benefits of Resistance Training:
- Longer lifespan
- Stronger bones and muscles
- Enhanced joint durability
- Better sleep and mental health
- Increased balance and stability, reducing the risk of falls
- Improved appearance and well-being
- Higher calorie burn compared to walking
- Enhanced mobility in daily activities such as walking, sitting, standing, and getting up from the floor
- Improved cognitive abilities
- Enhanced fat loss and cardiovascular health
