The Benefits of Strength Training for Older Adults
Being active as an older adult has its benefits. That is one of the reasons we are seeing record numbers of adults taking up the sport of pickle ball as well as other activities such as biking, walking, and stand-up paddle boarding.
While these activities are wonderful ways to stay active and be social, older adults should not overlook the benefits of doing strength training workouts two to three times per week. Here is a list of some of the benefits to be found in doing strength training.
Weight training can help older adults lose weight and improve their cardiovascular health
The American College of Sports Medicine recommends strength training for everyone over the age of 50 and tells us that even people in their 90s can benefit from it. You may find that your balance improves, that you walk faster and climb stairs more easily, making you less likely to fall.
Exercise is by far the best way to prevent and reverse many negative life habits. It is important for older adults to incorporate weightlifting into their exercise routine to improve their quality of life and maintain muscle strength and endurance for everyday use.
Weight training can improve strength and flexibility
Strength training helps preserve muscle mass, prevent bone loss, improve balance, coordination, and flexibility, and reduce the risk of injury and falls. For older adults, strength training can also help improve cognition and reduce the risk of dementia. Additionally, strength training can help improve mental health by reducing anxiety and depression. For those over 50, strength training is an important part of staying healthy and active into old age and enjoying a better quality of life.
Strength training helps improve the strength, range of motion, and flexibility of muscles, ligaments, and tendons. This builds strength around key joints like knees, hips, and ankles for added protection against injury (1).
Weight training can improve the function of muscles and bones
Strength training, in particular, has bone benefits beyond what aerobic strength training can provide. It targets the bones in the hip, spine, and wrist, which are most prone to fractures. Plus, resistance training - especially exercises that emphasize strength and balance - can improve strength and stability. This boosts confidence, encourages you to stay active, and reduces breakage by reducing falls. In fact, strength training has been shown to reduce the risk of falls in older adults.
Summary
Strength training can help counteract the effects of aging by increasing muscle mass, bone density, and balance. Plus, it helps improve mental health, cognitive function, and sleep quality.
Sources
1.https://www.weirtonmedical.com/blog/why-seniors-should-lift-weights/
2.https://www.exeterfit.com/benefits-of-strength-training-for-older-adults
4.https://www.healthline.com/health/fitness/benefits-of-strength-training
5.https://www.health.harvard.edu/staying-healthy/strength-training-builds-more-than-muscles
