Why building strength isn’t just for althletes and those who want to ‘look buff’
Why is building muscle important as we age?
As we age our muscle mass naturally declines, which is known as sarcopenia. The rate of this change can be addressed by putting demand on your muscles through exercise. This is vital if we want to maintain our mobility and independence throughout our life.
Strength training and increasing muscle mass can:
- Boost metabolism by increasing lean muscle mass
- Correct strength imbalances and improve posture.
- Enhance overall strength, balance, and coordination.
- Improve bone density and slow down bone loss, reducing the risk of osteoporosis which is a condition that increases the risk of fractures and spinal stability.
- Reduce the likelihood of trips and falls
- Have a positive effect on mental well-being and cognition.
Am I too old to start?
In short – No!
Studies have shown that even starting in you 90’s can have a positive effect. That said the more strength and mobility you can build and maintain then the better the long-term outcomes.
Will I get really bulky?
Again, in short No – unless that is something you are particulalrly training for, and train in a specific way. For the majority of us there may be some increase in definition but you will not look noticably bigger. You will however feel and move better!
Do I have to use weights?
Strength can be built in a variety of ways including body weight exercises, using resistance bands, and using weights which could include dumbells, bars, cables or fixed machines.
A good example of a body weight exercise that will help improve leg strength is a simple squat which is a sitting motion, or stepping up two steps on your stairs. If weights are added to these exercises then this can increase their positive effect.
I’ve got a long term joint issue, can I still strength train?
Most people with a joint issue can, and should train. Some exercises may need to be adapted or in some cases omitted, but with long term injuries it is vital to maintain strength and movement in other areas to reduce the effect of the affected joint. For some conditions gradual;y increasing movement through strength training is known to have a positive effect on the condition.
I have never really enjoyed exercise, what should I do?
This is something I regualarly come across when speaking to people about exercise. Its often based on having negative experiences either at school or when theyve joined a gym and felt over-whelmed or that they didn’t fit in. Whilst I can’t promise that everyone can get to the point of loving exercise what I would say is that I haven’t come across anyone who doesn’t feel the benefits both mentally and physically.
Summary
Muscle can be seen as the organ of longevity!
We need to build and maintain it as we get older so that we can remain active and independent. Having a proactive approach to your strength is one of the best things you can do for your health.
