Strength Training After 50: Why It Matters & How to Start
We all know the age old saying “if you don’t use it, you lose it.” But did you know that adults can lose 5% of their muscle mass each decade after the age of 30? This is an alarming statistic because the number one way to maintain your independence as you age is to be strong and capable in your own body.
So how do you prevent this and prove that stat wrong? Strength training.
You might be thinking, “I’m too old for that” or “that’s for young people” but I assure you, no matter your age or ability, strength training is not only an excellent way to boost your health, it is a necessity to maintain (and often times increase) your bone density, prevent falls, recover from injury, and most importantly, help you live the life you want to live without depending on others for help for as long as possible.
Today we will examine why strength training matters, combat common myths and concerns, and teach you how to strength train in a safe and effective way.
Why Strength Training Matters After 50
I’ve already mentioned the stat: 5% of muscle mass can be lost each decade after 30. This also accelerates after 50 and is a phenomenon called sarcopenia, which is defined as age related muscle loss. If left unchecked, sarcopenia can lead to weakness, reduced mobility, and a higher risk of falls or fractures. Luckily, this can be prevented by a good strength training program which will be outlined below.
Strength training also helps support bone health and along with a well balanced diet, helps to prevent osteoporosis. By putting stress on our muscles with strength training, our muscles pull on our bones. This act of stress placed on our skeleton causes adaptations to occur and makes our bones stronger. When our bones and muscles are stronger, it helps us be more agile and resistant to breaking a bone during a fall and also helps prevent falling in the first place. Falls and fractures are so important to prevent because approximately 20-30% of adults over 60 who break their hip, will die within one year. That statistic is not only alarming, but in order to prevent it, the number one recommendation is to strength train.
On a lighter note, strength training can also boost your metabolism (and who wouldn’t want to make their metabolism faster as they get older??). By building more lean muscle on your body, your body starts to burn more calories at rest because muscle is more expensive for the body to maintain than fat. This makes it easier to maintain your weight and reduce the risk of developing metabolic diseases like high blood pressure, high cholesterol, type 2 diabetes, and cardiovascular disease. Pretty cool huh?
Common Myths & Concerns
Now that you know why strength training is so important, let's look at some common misconceptions people have about strength training.
“I’m too old to start lifting weights.”
Fact: No one is ever too old. There are documented cases of people in their 80s and 90s, who do not have a history of strength training, who are able to build muscle and boost their independence from strength training. At every age and with every mobility concern and ability - wheel chair, walker, cane etc. - you are able to strength train. I personally have coached people in their 60s, 70s and 80s with no previous experience in strength training and they were all able to see results.
“Lifting weights will make me bulky.”
Fact: Looking “bulky” takes YEARS of dedication and effort. It means consistently eating in a calorie surplus, getting enough protein, strength training 5-6 days per week, and oftentimes using performance enhancing drugs to get that specific aesthetic. People who strength train 2-3 times per week to help with anti-aging and longevity will not build up the volume necessary to “bulk up.” I have been consistently strength training for over 10 years and no one would consider me bulky.
“I’ll hurt myself.”
Fact: Strength training is perfectly safe when done correctly. You need to lift enough weight to make an impact, but not too much to hurt yourself. We will go into more detail but generally if you’re using proper form and staying around a 7/10 effort level with your weights, you are doing enough to elicit adaptation and also not lifting outside of your abilities.
How to Strength Train Safely and Successfully
Let’s get into the nitty gritty now that you know why strength training is important and hopefully don’t have as many reservations about starting to do it. So where do you start?
Start slowly - focus on form first and weight second. Let me say that again, form first. Whether this means going to an exercise class to learn proper form, watching videos online, or hiring a trainer, whatever it takes to get accustomed to the proper form is first and foremost in your strength training journey. You can also start by using your own body weight. Usually this is plenty when you’re just introducing a program. However, this quickly loses its effectiveness so don’t get stuck only doing body weight training forever.
Strength train 2-3 times per week. Consistency is key. The American College of Sports Medicine recommends strength training 2 times per week making sure to hit every major muscle group during each session, in order to maintain health. Doing less than this doesn’t provide enough stress on the body to see consistent progress. 2-3 times per week is a great cadence because it allows for enough time for rest and recovery and is much better for you than one super intense workout that makes you sore for a whole week. Consistency always wins over sporadic effort.
Make sure you warm up and cool down. Raising your core body temperature before you start and doing some stretching after can help make sure your muscles are ready for activity and help with recovery after a workout.
Seek guidance and clearance as necessary. If you have zero experience with strength training, I would highly recommend working with a certified personal trainer. If you are over 65 you also might have access to Silver Sneakers through your insurance where you can attend strength training classes in your area. If you have any health or medical concerns, you also will want to check with your physician before beginning a new exercise program.
Example Strength Training Workout
Let’s look at what a beginning strength training workout might actually look like. Remember, at the end of each set, it should feel like you are at a 7/10 effort level. If you are much higher, this variation of the exercise is just a little too advanced for you, and vice versa, if you are lower, you can increase the difficulty of the exercise. All exercises should be performed for 2 sets, with 8-12 repetitions with 60 seconds rest between them.
Body weight squats from a chair
Push ups again a wall, or a chair
Seated Shoulder Press with Dumbbells
Glute bridges
Resistance Band or Dumbbell Rows
Standing Calf Raises
Hopefully by this time you understand how important strength training is for your health and wellness and overall longevity. It is truly one of the best gifts you can give to yourself. So start small, be consistent, and enjoy all of the benefits that come with a good strength training program!
If you would like more help with your personal strength training journey, reach out to Caroline, the author of this article, HERE and get the guidance you need!
