Strength Training for people over 50 (Part 1) - A How to Guide to Aging Well.
I am sure by now you have heard about the benefits of resistance training, also know as Strength training, and it’s positive affect on longevity, staying fit, able and healthy as we get older.
But what do you need to know to ensure that you are doing enough to reap the benefits of improved muscle mass, increased bone density, improved balance and the many other positives to that help you age well and able.
Well wonder no more!
In this short text we will cover all the basic to get you well on your way to living your best life as an older adult.
There is No One Size Fits All.
Let’s first start by a strength training routine that works well for you, may not work well for someone else.. especially after 50 years on the planet. We are all built differently with varying anatomical features, not to mentions different lifestyles and medical histories.
With this in mind, a general rule of thumb applies. If something is giving you pain and undue discomfort… DON’T DO IT.
When it comes to building a strength training routine that you can stick to, there are some other simple factors to keep in mind. Use the following as a check list of sorts, you’ll be amazed at the different it can make.
Tips For Building a Strength Training Routine for Those Over 50 years old (or anyone for that matter).
Quality over quantity: Put focus on HOW you perform the exercises, not on the total amount.
Choose exercises you enjoy (at least a little): We all have those exercise which we despise.. if you are looking to build a lasting relationship with strength training then it would be best to avoid the movements we don’t enjoy and prioritise the ones we DO enjoy.
Join a group: It can be hard to build up the gumption to exercise, we get it! We all have moments … sometimes more like extended periods.. where we find it difficult to find ourselves in a regular exercise routine. Luckily, there is a perfect solution. Group Exercise Classes! Doing some research and finding a class that suits your goals can be a great way to combat a lot of the limiting factors. Here is a link to our Age Well Group Fitness class to help you along your way.
Be kind to yourself: Probably the most important factor to building an exercise routine. Don’t get down on yourself if you are finding things difficult. Keep trying. Before you know it you’ll look back and be proud of how far you have come.
I hope this information has given you some peace of mind. Now let’s get into how to build the right strength training routine for you.
With our individual differences in mind, there are some underlying principles that are true for everyone. We will start with the movement patterns of resistance training.
Movement Patterns of Strength Training
Let’s start this section off with a video explaining the basics that apply to everyone, and then go over the specific considerations for people looking to Age Well.
Now that you are armed with the fundamentals, lets talk about how we can take this information and mould it to build a strength training routine for you.
These movement patterns mimic everyday movements that are essential for good human function. They are designed to build up the infrastructure and slow the degeneration of lean muscle mass that is an unfortunate side effect of the aging process. With this in mind, it is important to include one of each of these movement patterns in our routine.
Use the following structure to help you build your own routine:
1x Squat Pattern: 3 sets of 10-12 repetitions.
1x Pull Pattern (Horizontal or Vertical): 3 sets of 10-12 repetitions.
1x Hinge Pattern: 3 sets of 10-12 repetitions.
1x Push Pattern (Horizontal or Vertical): 3 sets of 10-12 repetitions.
1-2x Core Exercises: 3 sets of 10-20 repetitions.
Simple I know.. But simple works (and works well!).
I know I haven’t yet gone over the specifics for people over 50 years old, but there is a reason for that.
You may not be as young as you used to be, but that is not a limitation. The fact that you are aging doesn’t change what you are capable of in the weight room to a large extent. You may not be as strong as you used to be, but that doesn’t mean that you can’t get back to a strong and healthy you.
On a physiological level, much of the same is true now than it was in your 20s. Now you also have the wisdom to ensure that you build an exercise routine that will keep you in the gym for the foreseeable future… not injured every second week.
Anyway, here are some things for you to consider.
Tips for weight training when you are over 50:
Don’t be a hero: remember, our focus is on longevity … not setting new Personal Records. Start light and ease yourself into it. We would recommend that you run a bit of an “intro block” of sorts. Use the guidelines above and go through the motions. Use light weights and practice the techniques for the first month or so. You’ll know when you are ready to kick it up a notch and start using some more challenging loads. If you are struggling with this, reach out to a Personal Trainer for some guidance. Just make sure they are well versed in training people with your goals.
With age comes a bit of wear and tear: We all have niggles and old injuries, even some chronic health conditions. Be sure to consider these when selecting the exercises in your strength routine. Consult your doctor about your endeavours - make sure that it is appropriate for your specific needs. You may even find it useful for consult with an EP of Physiotherapist.
Allow time to recover: This is a big factor to ensuring you are getting the most out of the effort you are putting into your strength training. I know you used to be able to take on the world, smash out an intense workout, take care of the house hold chores, balance your work schedule and social life, and be ready to repeat the process for the next day. But things have changed now that you are pushing 50+. Unfortunately all these individual task take a bit more out of our energy resource pool than they used to. In order to maintain a healthy amount of exercise, you’ll need to be more savvy. Rest when you need it. As we touched on previously, we aren’t trying to push ourselves to our utmost limit. We are trying to age well and healthy - good news is, that doesn’t take a whole lot. Sure we need effort in our workouts, but we also need to allow enough time to recover from that effort. Space out those weight sessions so that you have at least 24hours (usually more like 48+ hours) in between the sessions. Listen to what your body is telling you. If you planned to have a session that day and you can tell something isn’t feeling how it should, take the day off. There is always tomorrow. Stay consistent within your own parameters.
WARM UP!: Just do it. We will keep this one short and practical. Spend 5-10 minutes doing some light - moderate intensity cardio. Walking, jogging, cycling, rowing, skipping or just plane dancing about are all acceptable. Use your imagination. Do this until you work up a light sweat. You’ll then want to do some light versions on the movement patterns you have in your workout - use your body weight. Start there and throw in some mobility and stability work if you have the time and/or a feeling tight. If you are stumped for ideas we have a whole exercise library that we will share with you in Part 2 of this article.
COOL DOWN!: Keep it simple, but do it! Go for a short walk after your session and stretch out those muscles that you have been working. Done.
There is a lot for you to digest here - so we will leave you with a bit of an exercise library for you to get your creative juices flowing. Give it a go today! You will thank us later.
In Part 2 of this article we will go over the following practical principles that will have you functional, healthy and strong for years to come.
Here is what you have to look forwards to:
How much strength training should you be doing to stay strong and mobile as someone over 50.
How to stay strong as you get older.
How to avoid injury and ensure longevity when participating in strength training.
Some hidden treats. You’ll have to read it to find out.
Anyway - here is the exercise library as promise. Until next time.
Some Strength Exercises to Get You Started
Click HERE for the full library.