![]() ![]() ![]() “For some people, the phrase strength training is intimidating, but it’s enhancing your ability to move safely and effectively in your life,” she says. Strength training may even help you live longer: A meta-analysis published in February 2022 found that people who perform resistance training are less likely to die prematurely than those who don’t - even if aerobic workouts aren’t part of their routine.Īt its heart, strength training is based on functional movements - lifting, pushing, pulling - in order to build muscle and coordination needed for everyday activities, explains Ramona Braganza, a Los Angeles–based celebrity personal trainer who is certified by the Canadian fitness education organization Canfitpro. It can also benefit people with chronic health conditions, like obesity, diabetes, or a heart condition, according to a research review published in 2019. Regular strength or resistance training is good for people of all ages and fitness levels to help prevent the natural loss of lean muscle mass that comes with aging (the medical term for this loss is sarcopenia), per the Cleveland Clinic. “Strength training is critical, not just for looking good and being strong, but for preventing the diseases of aging,” says Gabrielle Lyon, DO, a functional medicine practitioner in New York City and the founder of the Institute for Muscle-Centric Medicine, a functional medicine practice. “The basic principle is to apply a load and overload the muscle so it needs to adapt and get stronger,” explains Neal Pire, CSCS, an ACSM-certified exercise physiologist and executive director of the Greater New York ACSM regional chapter.Īnd what’s important for everyone to know is that strength training is not just for bodybuilders and professional athletes. Strength training - also known as weight or resistance training - is physical activity designed to improve muscular strength and fitness by exercising a specific muscle or muscle group against external resistance, including free weights, weight machines, or your own body weight, according to the National Academy of Sports Medicine (NASM). ![]() And for more workout ideas, don't miss: Slim Down and Get Toned With This 25-Minute Walking Workout.If you knew that a certain type of exercise could benefit your heart, improve balance, strengthen bones and muscle, and help you lose or maintain weight, wouldn’t you want to get started? Well, studies show that strength training can provide all those benefits and more. You're just a few moves away from stronger muscles. Ready to get started? Be sure to perform all of the sets and reps of one exercise before moving onto the next. But since older folks might struggle with joint issues, doing more reps at a lower weight helps you get strong without putting too much stress on your joints, ligaments, and tendons. This is different from other kinds of workouts, which often ask for five reps at a higher weight. You'll notice that each exercise asks for six to eight reps, using a lighter dumbbell. The focus of this workout is on building strength, not necessarily bulking up. And all you need are some light weights (about 5 to 10 pounds will suffice). It's designed to meet the needs of people in their 60s and up. That's why I created a full-body workout that will help you get stronger muscles. Meeting that target might seem daunting if you're new to strength training. (This is in addition to the 150 minutes of moderate-intensity exercise they recommend.) In fact, the Centers for Disease Control and Prevention (CDC) recommends that all adults, no matter their age, do muscle-strengthening exercises at least 2 days a week. If you're in your 60s, you can absolutely lift weights or work on other kinds of strength-training exercises. ![]()
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