The Importance of Strength Training
Strength training, in particular, becomes even more important as we age. Various studies show older people who train for strength improve not only their muscular strength but their ability to live more independent, fuller lives. Although physical activity of any type will improve strength, more intense activities such as resistance training, has proven to be the most beneficial.
Strength training for adults of all ages is a topic near and dear to me. I teach group fitness classes for adults of all ages, even into their 80s. It’s inspiring to see the level of commitment some of the older population have incorporated into their daily routine.
Strength training has many benefits such as increased:
Metabolism
Balance
Bone density
Flexibility
Energy
In order to increase or maintain your current strength and muscle mass, you should do strength-based training 2-3 times per week. Taking longer breaks between strength training makes it harder to maintain current strength levels as well as increase muscle mass.
If you are not currently doing any type of strength or resistance training, it’s never too late to start. Here are some examples of muscle-strengthening activities:
· Lifting weights
· Using resistance bands
· Basic bodyweight exercises (e.g., push-ups, sit-ups, squats)
· Yoga
· Hiking with a lot of elevation or climbing stairs
· Cycling
Like any exercise regimen, it’s important to find something that you enjoy and can commit to. Personally, I have spent many hours in the weight room; however, with the current COVID-19 situation I am not going to gyms. As a result, I have increased my yoga to 4-5 times/week coupled with high intensity interval training and occasional hiking. The yoga is more intense and I’m finding much better results with it than the time I have spent in the weight room. And, I discovered I enjoy yoga much more than lifting weights at a gym.
Strength training, like most things, can be difficult and intimidating when you first start. But, the more you do it, the better at it you will become, and the more you will enjoy it. Mix it up, incorporate variety, and have fun.