WHY STRENGTH TRAINING NEEDS TO BE YOUR STAPLE
Jun 12, 2023Maintaining our strength and muscle, especially as we age is incredibly important! However, the common trend is that we tend to do less as we age π«
The problem with declining activity is it can lead to an ongoing cycle of further declines, such as loss of independence, strength, stamina and our overall health and wellness. Often we think the extra effort needed to do the same tasks as we get older is due to just... "getting old", however, it’s mostly due to a lower level of fitness from doing less activity. If this cycle continues, then performing basic activities of daily living such as laundry, vacuuming, walking up stairs, going grocery shopping and washing dishes, will become a challenge and make independent living difficult and way less enjoyable.
Have I made a convincing argument yet that getting and keeping active is key? π
While cardio or aerobic training offers many incredible benefits, it is not the only form of exercise you need to engage in as you get older (or at any age).
The loss of muscle tissue due to aging, also known as sarcopenia, can be problematic for older adults. After middle age, people lose between 3% and 5% of their muscle mass per decade, which affects their ability to perform many routine activities and lead an independent lifestyle, which is why it is imperative to maintain muscle mass throughout life.
Although forms of aerobic exercise, such as walking or biking, is great for our health, it is not enough to preserve muscle tone. Fortunately, you can prevent and even reverse muscle loss with regular strength training π
Strength training can help:
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Maintain muscle tissue and strength
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Contribute to better balance and coordination, and reduce the risk of falls
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Preserve bone density and reduce the risk of osteoporosis
- Decreasing physical discomfort or pain
- Increase metabolism
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Improve sleep quality
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Reduce depression
- Start slow as sometimes our enthusiasm gets the better of us. It’s often not until the next day when we may feel sore muscles from a workout. A bit of soreness that disappears afterwards (a day or two) is generally okay
- For most people, a strength program that is followed 2-3 times per week is enough! As you get stronger, you may want to increase the weight or do more repetitions or sets.
- reminder, more exercise isn't always better - focus on "quality over quantity"
- You do not have to lift super heavy to build strength and muscle - training with a moderate resistance is ample enough to elicit strength gains (your muscles should feel tired by the last 3-5 reps)
- Using bands, free weights, machines at the gym and even bodyweight exercises are all great options for gaining strength
- Focus on moving slow and controlled versus just trying to do as many reps are possible. This approach will help prevent injury and deepen your "mind-muscle" connection
- Keep it simple and don't overwhelm yourself - pick 5 strength based moves you enjoy doing, and perform them consistently on a weekly basis (for example: bicep curls, shoulder press, squats, clamshells and lunges)
- No pain and ALL gain - the only discomfort you should feel while you strength train is the "burn" in your muscles and perhaps an increased heart rate. Otherwise, it shouldn't be painful
- In many cases, strength training can double up as cardio, creating more "bang for your buck" exercise wise
