While those enjoying their golden years may not have the energy and stamina of their youth, they still benefit from regular resistance training. In fact, here are seven reasons that show just how well seniors respond to strength training.
Strength Training for Seniors
Regular exercise with a certified personal trainer is a safe and highly beneficial activity for senior citizens. It isn’t about building huge muscles. The goal is increased muscle strength and endurance, which is the ability to repeat a movement. Here at Framework Personal Training, our focus is on functional training – the activities and movement patterns that mimic what you do in daily life. The direct, measurable benefits of this kind of training include:
- Reducing and preventing osteoporosis. This condition that weakens bones to the extent that a fall or even simple stressors like leaning over to cough can result in breaks or fractures.
- Reducing arthritis, a condition that affects joint cartilage and causes inflammation, which creates stiffness and joint pain.
- Improving balance by increasing muscle strength and tone.
- Reducing chronic obstructive pulmonary disease, or COPD, by creating a stronger core.
- Reducing the severity and symptoms of obesity.
- Helping to control the symptoms of type 2 diabetes by regulating blood sugar levels.
- Improving back pain by strengthening the lumbar and sacral regions.
The American College of Sports Medicine recommends weight training for those over age 50, and studies have shown that people well into their 90s still reap the benefits. An interesting study of seniors between 65-70 showed that after twelve weeks of strength training, they could walk close to 40% farther without needing to rest than they could before beginning a workout program. That’s significant because endurance like that is a measure of leg strength. Insufficient leg strength in seniors is a precursor to disabilities in the future.
Where to Begin
Once your doctor gives you the green list, find a personal trainer who has experience training seniors. In Reno, the experts here at Framework Personal Training can create a personalized strength training program that will help you enjoy all of the benefits listed here – and more – while also safeguarding you from risk of injury. Consultations are private and free, and we are happy to answer any questions you may have. Contact us today.