Weight Lifting Exercise for over 50's - Weightlifting

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Why is weight lifting exercise important for the over 50s?

As you get older it is just as important to exercise regularly. Most people over fifty are aware that aerobic exercise is vital to keep the heart and lungs in good condition, and to tone the body. Include running, walking and swimming in your weekly routine. However, many people do not realise that resistance training is every bit as important. Weight lifting is not the preserve of the muscle-bound youths, and is actually the only kind of exercise that can impressively address the reduction in bone density, muscle mass and strength that used to be considered inevitable.

Ageing produces a decline in the size and number of muscle fibres, and the central nervous system is less able to send messages. This usually means that older people become weaker, as well as lacking in co-ordination and balance. How quickly the decline occurs depends on many things, including diet, alcohol use and smoking habits as well as genetics. However, research has shown that the level of physical activity can make a huge difference. And resistance training is the best way of reversing the decline in muscle fibres.

Weight lifting exercise and osteoporosis

There is an increased risk of developing osteoporosis as you age, which is where bones are prone to fracture due to lack of density. Gentle weight training can build muscle and stimulate the strengthening of bones, and is particularly important for elderly women. A study in 2001 showed that the reduction in hip bone mass was less than a third of the average for women who were including resistance training in their routines. The added advantage is that once the muscle has been increased, it is far easier to maintain by simply climbing stairs or brisk walking.

Strength training is also very beneficial for osteoarthritis. Building muscle in combination with increasing flexibility improves circulation to the joints and their suppleness. It cannot reverse the changes, but the symptoms should become less apparent. This type of exercise does not directly stress the joints, and many rheumatologists recommend it to their patients. Remember that you should ensure that you warm up carefully and consult your doctor before changing your activities.

Those over fifties who do resistance exercises are more likely to live independently well into old age as they are strong enough to perform necessary tasks. They are also less likely to break bones in a fall. Weight bearing exercises also address mild depression and aid insomnia.

You should start weight lifting very cautiously to avoid injury. The general advice for over fifties is to do weight training two to three times per week. Work all the muscle groups – shoulders, trunk, legs and arms. Do not lift a weight that is too heavy for you to achieve up to fifteen repetitions before your muscles become tired.

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