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Strength training as we age

Looking to trim body fat, boost lean muscle mass, and ramp up calorie burning? Look no further than strength training! It's a cornerstone of overall health and fitness for everyone.

The "Use it or lose it" principle applies here. As we age, lean muscle naturally dwindles, leading to a rise in body fat percentage over time. But fear not! Strength training steps in to preserve and even enhance muscle mass at any age.

Strength training offers a multitude of benefits:

  1. Strong Bones: By stressing bones, strength training increases bone density and staves off osteoporosis.

  2. Weight Management: It's a potent tool for weight management, revving up metabolism for more effective calorie burn.

  3. Quality of Life: Enhances everyday activities and protects joints from injury, fostering better balance and reducing fall risks, thus maintaining independence.

  4. Chronic Condition Management: Eases symptoms of various chronic conditions like arthritis, back pain, and diabetes.

  5. Cognitive Benefits: Regular strength training alongside aerobic exercise may sharpen thinking and learning skills, especially in older adults.

Now, let's explore your options:

  • Body Weight: Exercises like pushups, pullups, and lunges require minimal equipment.

  • Resistance Tubing: Lightweight and affordable, resistance tubing offers versatile workouts.

  • Free Weights: Barbells, dumbbells, or improvised weights like soup cans do the trick.

  • Weight Machines: Both gym and home options are available for targeted resistance training.

  • Cable Suspension Training: A novel approach that utilizes body weight and suspension for effective workouts.

Getting started

If you have underlying health concerns or are new to exercise. Consult your doctor beforehand, and warm up adequately before diving into strength training.

Choose a weight or resistance level that challenges your muscles within 12 to 15 repetitions. Remember, proper form is paramount to prevent injury. Listen to your body, and if an exercise causes discomfort, adjust accordingly.

Recovery is just as important as the workout itself. Allow at least a day of rest between sessions targeting specific muscle groups.

Results aren't far off. Just two or three 20- to 30-minute sessions per week can yield noticeable improvements in strength. And remember, consistency is key. Stick with it, and you'll see progress, regardless of your starting point.

Incorporating strength training into your fitness routine aligns with health guidelines, ensuring a balanced approach to physical activity. So, whether you're a novice or a seasoned gym-goer, harness the power of strength training to sculpt a stronger, healthier you.


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