Is it as simple as picking things up and putting them back down? An interesting new study has shown that adults who engaged in strength training twice-weekly had lower odds of dying young. The odds of death were actually 46 percent lower, for any reason, than those who did not train with resistance at all. Breaking it down even further, those who strength trained have a 41 percent lower risk of cardiac problems and a 19 percent lower risk of developing cancer than their counterparts. As well, training with resistance helps boost your metabolism, which aids in lowering age-related weight gain and benefits the body overall. Sadly, less than 10 percent of older adults say they engage in strength training twice a week in any form.
Dean Maddalone, a certified strength and conditioning specialist, says that, “As we age, inactive men and women lose a significant amount of muscle mass, about 3 to 8 percent per decade. Studies show resistance training increases bone mineral density by 1 to 3 percent and also helps develop muscle mass. Building muscle (in both men and women) by using weights or other resistance increases metabolism, since muscle burns more calories at rest than fat. It also helps support joints and ligaments to help prevent injuries.”
So, how does one begin to incorporate strength training into their weekly routine? Of course, before you begin to dive into the world of fitness, you should consult with your primary care physician to understand your limits, goals, and abilities to perform the exercises that will greatly benefit you. You should discuss flexibility, strength, coordination, balance, worries, and medical history. Once you’ve gotten a handle on your body, you can begin to incorporate resistance training into your weekly routine. You should take it easy at first to understand how your body will react before pushing yourself to the limit. Exercise machines are a great way to ease your body into building the strength required to move on to free weights (which require more balance and mindfulness).
If you’re able and willing, consulting with a personal trainer may be the best way to be guided through the beginning stages. Likely they’ll start you with 1 to 2 sets of 10 repetitions of low weights per exercise. You should aim to work out at least twice a week, giving yourself plenty of rest between each resistance training day (aka do not work on consecutive days).
As you begin to build your body with this routine of strength training, you’ll begin to feel the difference physically as well as mentally. The main objective of strength training is not actually increasing your muscle mass (though some would beg to differ), but it actually brings results that are deeper than the eye can see. These benefits can include better cardiovascular health, controlled blood sugar levels, reduced cancer risk, lowered injury risks, strengthened mental health, improved flexibility, and boosted brain health.
So, when you lay it all out on the table, it seems worth the sacrifice of a few hours every week, doesn’t it? You can do it!