Strength training is one of the four key components of fitness (the other three include endurance, balance, and flexibility).
The Benefits of Strength Training
As we age, we start to lose muscle mass and increase the percentage of fat in the body. Doing strength training exercises can enhance our muscle strength and independence.
Some of the benefits of strength training (also called resistance training) include:1
• Building and strengthening muscle, which burns calories even at rest
• Reducing risk of osteoporosis by stressing your bones and increasing bone density
• Enhancing your quality of life by improving your ability to stay independent and lowering your chance of falls
• Improving chronic conditions like heart disease, diabetes, arthritis, back pain.
• Although some people like to go to a gym to use the resistance equipment, you don’t have to join a gym to do strength training:
• You can use your own body weight by doing pushups, pull ups, crunches, and leg squats.
• You can use inexpensive bands or tubing, which offer resistance when stretched.
• You can use free weights, which come in various sizes for all levels.
How Much, How Often? (2)
Try to do strength exercises for all of your major muscle groups on 2 or more days per week for 30-minute sessions each, but don’t exercise the same muscle group, 2 days in a row. Your muscles need time to recover before you stress them again.
• Depending on your level of fitness, you might need to start out using 1- or 2-pound weights or no weight at all.
• Use a light weight the first week and then gradually add more weight. You need to challenge your muscles to get the most benefit from strength exercises.
• It should feel somewhere between hard and very hard for you to lift or push the weight. If you can’t lift or push a weight 8 times in a row, it’s too heavy.
• Take 3 seconds to lift or push a weight into place, hold the position for 1 second, and take another 3 seconds to return to your starting position. Return the weight slowly; don’t let it drop.
• Gradually increase the amount of weight you use to build strength. Start out with a weight you can lift only 8 times. Use that weight until you can lift it easily 10 to 15 times. When you can do 2 sets of 10 to 15 repetitions easily, add more weight until you can lift it only 8 times. Repeat until you reach your goal.
Safety Tips (2)
• Talk with your doctor before you start, especially if you’ve had hip or back surgery.
• Don’t hold your breath during strength training exercises. Breathe in slowly through your nose and breathe out slowly through your mouth.
• Breathe out as you lift or push and breathe in as you relax.
• To prevent injury, don’t jerk or thrust your weights. Use smooth, steady movements.
• Muscle soreness and slight fatigue lasting a few days are normal after starting strength training. But if these persist, discuss with your doctor, a physical therapist, or a certified personal trainer.
You can find more information about strength training including excellent descriptions of exercises with photos at the National Institute on Aging website.
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