Many people have the idea that strength training is only for those that want to build big muscles, and unless they want arms like Arnie, then weightlifting isn’t for them.
As you age, your muscles lose mass, a process known as sarcopenia. Regular strength training can reverse this process and means you can maintain and even increase muscle strength.
Getting the physique of a strongman or an 80’s action star is going to take a level of commitment that the average person will never be able to recreate. However, developing a modest interest in strength training will stand you in good stead as you age.
From the age of 30, muscle mass can decrease at between 3% and 8% per decade. This rate of loss increases as you get to over 60 years old.
Rather than joining a gym, many people find that an easier way to start, is to get some basic fitness equipment and start training in their own home.
What equipment will you need to start?
Whilst it is possible to get carried away with expensive equipment, all you need to start could be as simple as a dumbbell set.
A set of dumbbells will give you a choice of weight for each exercise you do. It also allows you to progress to heavier weights as you get used to exercises. Typically, they will start at 2.5kg and range in intervals up to a maximum of 40kg.
Alternatively, it is possible to perform resistance training with a set of bands. These rubber bands provide a force to work against, either with one end in each hand or when secured around a fixed point.
What exercises should you do?
The types of exercises you should be doing will be focused on mobility, strength and balance. This is collectively known as functional fitness and is designed to help in the carrying out of day-to-day tasks.
Starting out could be as simple as walking more often. This could then progress to longer walks with a weight vest to increase resistance.
Other good exercise are lunges, which increase balance and help with climbing stairs, and squats which build up glutes and help with lifting objects from the floor.
These exercises can be started with just body weight before introducing free weights such as dumbbells or kettlebells. Adding the weight helps to progress the exercise and increases muscle mass.
How often should I be exercising?
For adults over 65, it is recommended that be physically active every day, even if that is just going out for a walk or moving around doing housework. However, for functional work such as weightlifting or resistance training, it is recommended that this is done twice a week.
Conclusion As we age, it really is important to maintain muscle mass. This will increase quality of life and enable you to be independent for longer. You don’t need to buy lots of expensive equipment, just find a mixture of strength training and aerobic activity that suits you. Consistency is the key and once get into a routine you can start to work at it and see the benefits.
