Busting Myths About Strength Training For Older Adults

Strength training is not just for the young; it’s a powerful tool for older adults to enhance their health and independence. Contrary to common misconceptions, age should not be a barrier to starting a strength training regimen. Whether it’s combating muscle loss, improving bone density, or reducing the risk of chronic illnesses, strength training offers numerous benefits that can significantly improve quality of life. This article aims to debunk prevalent myths and provide guidance for older adults considering strength training.

“I’m too old to start strength training now”

There is no such thing as “too old” to start training for increased strength. What is most important when starting a strength training program is to work with someone who can help you find the correct starting position and move you forward at the right pace. A good personal trainer will work with you to assess your current capabilities and meet you where you are right now.

The right starting point looks different for different people and may bear very little relation to calendar age. As well as variation between people, you may be stronger in one area of your body than another, depending on a variety of genetic and lifestyle factors. For instance, you might have stronger legs than arms, or vice versa.

In strength training, we talk a lot about “progressive overload,” or muscles getting stronger over time in response to increasing demands on them. This principle applies at all ages. Bodies are amazing. Placing even a small amount of extra demand on your body over time will result in adaptations to meet that demand. In short, train appropriately and you will get stronger, with significant benefits to your overall health and well-being.

[Weight Training for Seniors]

“It’s not safe for people my age to be lifting heavy weights”

If we could shout one thing from the rooftops, it would be that there is no one safe weight for somebody to be lifting that can be judged from an external factor such as age or gender. “Heavy” is a completely relative and individual term.

What is an appropriate weight for you to lift is based on one thing only: what weight YOU are able to lift safely. A coach can help you work that out by demonstrating the exercises, looking at your form when you lift, and giving you tips to help you move in safer and more stable ways, such as keeping your feet flat on the floor during exercises.

Some elements of strength are determined by genetics and may vary person to person. By the time we reach older age, there is even more likely to be disparity among our strength levels based on years of having lived a variety of different lifestyles, however many also find a variety of unexpected benefits of weight and strength training along their strength journey.

Good strength coaches will treat you as a person, not a number, and will support and encourage you to work with weights that are challenging but safe for you. Whilst we love to see our members picking things up, your body is also a weight itself and, with the right guidance, a lot of great strength exercises can be done without an additional load. For instance, bodyweight exercises like push ups can be very effective.

“I won’t be able to do those movements at my age”

Maybe you’ve seen a video or photo of someone lifting weights and getting into a position you don’t think that you could get into. That’s more than okay. Many of our clients struggle with some of the exercises at first because they are new and unfamiliar.

With appropriate coaching and training, you can often strengthen your body over time to be able to reach positions you previously didn’t think possible. For example, we often start new lifters of all ages squatting down to a higher target they can comfortably reach, then gradually reduce it until they can get their backside right down level with their knees or below. Leg extensions and climbing stairs can also help strengthen your legs.

That said, we all have different anatomy (joint angles, limb lengths, and so on) and movement histories that might make some lifts difficult for us to do properly.

One of the best-kept secrets of strength training for older adults is that there are so many different ways to perform the basic movement patterns. If one lift is too challenging, you can still get all the many strength and health benefits of training by performing a slightly different variation that better suits your body. Great strength coaches have the skills and experience to help with finding the right movement for you and teaching your proper form.

“I have a dodgy [insert body part] so cannot strength train”

It’s a fact of life that as we get older, we’ve had more chances to accumulate those irritating niggles and injuries. Whilst these can be very frustrating, they rarely mean that it is not possible for us to strength train at all.

We would always advise seeking appropriate medical or physiotherapy care for any issues, but once you are cleared for exercise, we usually find that it is possible to work around many less severe issues. To take an easy example, if you have a bad shoulder, you can still get a huge amount of benefit from training the rest of your body. In class, our coaches are always happy to provide alternatives to exercises that are not right for you.

Tips for Safe Strength Training:

• Start with light weights and gradually increase as you build confidence.
• Keep your feet flat on the floor during lifts for better stability.
• Use resistance bands for added challenge without heavy weights.
• Focus on bodyweight exercises to improve balance and coordination.
• Ensure your elbows stay close to your body during movements to avoid injury.
• Always maintain a straight posture to provide stability and reduce likelihood of injury.

Book A Class

Comparison of Equipment for Older Adults

Summary and Key Takeaways

Strength training offers numerous health benefits for older adults, dispelling myths about age-related limitations. Here are some key points to consider:

• Age is not a barrier: There is no age too old to start strength training. Personalised training can help find the right starting point.
• Safety in lifting: The appropriate weight is individualised. With proper coaching, older adults can lift safely and effectively.
• Adaptability of movements: Many exercises can be modified to suit individual capabilities and anatomical differences.
• Injury considerations: Most physical limitations can be accommodated with alternative exercises and professional guidance.

Closing Thoughts

Incorporating strength training into your routine can lead to significant improvements in health and well-being.

If you’re ready to embrace the benefits of strength training, consider joining Strength Ambassadors’ Weight Training for Seniors classes. These classes are tailored specifically for older adults, focusing on improving strength, balance, and overall health in a supportive and safe environment. Whether you’re a beginner or looking to refine your skills, our expert trainers will guide you every step of the way.

Book a Class Today!

FAQs

How does resistance training help older adults maintain muscle mass and stronger muscles as they age?

Resistance training stimulates muscle growth and maintenance, helping older adults preserve muscle mass, improve muscle strength, and support independent living and daily activities, even as they age.

Is going to the gym necessary for older adults to stay physically active and reap the benefits of strength training?

While gyms offer equipment, many effective strength exercises can be done at home using body weight or resistance bands, making it easy for older adults to keep physically active and improve muscle strength.

Can strength training reduce the risk of heart disease and help with everyday activities for all age groups?

Yes, strength training improves cardiovascular health and supports performing daily activities more efficiently by enhancing balance, mobility, and overall muscle strength across all age groups.