Through the years, we have heard how important it is to do weight training as we get older. Why? On my page “The Importance of Exercise“, I wrote that we start losing muscle mass after 30 years old. I also stated weight training can help build and preserve muscle, which, in turn, is beneficial in maintaining weight loss.
According to health care professionals, men and women have too little muscle and too much fat. This can lead to many other medical issues such as obesity, osteoporosis, diabetes, high blood pressure, cholesterol, heart disease, and stroke just to name a few.
Muscle loss is reversible and there are several benefits to weight training. There are so many changes going on with our bodies during this time that hormonal changes can increase the deterioration of bone density and increase belly fat. In addition to that, there is loss of calorie-burning muscle tissue. Weight training helps with strengthening the bones and adding muscle. Building muscle means burning fat.
For specifics on the amount of weight, sets, reps, and the frequency of weight training, please refer to my “Arm Exercises Video” page.
HOW SHOULD I GET STARTED?
Especially if you are just starting out, it is a good idea to work with a qualified credential instructor for recommendations. A trainer that is qualified to safely train adults over 55 is someone who holds a senior specialty certification. These trainers know how to:
1) Prevent muscle loss, improve bone strength and quality of life by incorporating appropriate techniques and modifications
2) Combat the effects of osteoporosis, arthritis, and age-specific conditions by designing specific programs
If you decide to join a facility, you may want to consider one that caters to those that accommodate specific needs of those over 50. They provide a less intimidating environment and offer a variety of group classes. In these facilities, the exercise experts and therapists on staff concentrate on developing programs that increase strength, aerobic capacity and balance.
Depending on your specific medial condition, check with your trainer to find out how familiar they are with your condition so they can create a safe workout program specific to your needs.
WHAT KIND OF WEIGHTS SHOULD I USE?
Whether you decide to use resistance bands, dumbbells, or kettlebells, it doesn’t matter as long as you can control the piece of equipment and it is appropriate for the muscle group being worked.
For weight training exercises, see the video below:
Before starting an exercise program, please consult with your doctor.
FINAL FOOD FOR THOUGHT:
As we get older, it is important to remember to weight train because it can help build and preserve muscle. There are ways to start if you have never done weight training. One way to do that is to obtain a certified trainer. There are trainers, as well as facilities, that cater to the over 50 needs and can help in various areas of specific needs.
When you buy something from this website, I may receive an affiliate commission. These are my opinions and are not representative of the companies that create these products. My reviews are based on my personal own experience and research. I never recommend poor quality products, or create false reviews to make sales. It is my intention to explain products so you can make an informed decision on which ones suit your needs best.
I like to hear from my readers so tell me what are some of your favorite weight training exercises or
feel free to ask any questions you may have.