Lifting weights is widely seen as a younger person’s activity. But is strength training something older people can benefit from, as well?
To find out, WellTuned spoke with Aubrey Schmissrauter, a certified exercise physiologist and wellness coach at BlueCross BlueShield of Tennessee.
“Strength or resistance training is one of the best things we can do as we age,” Aubrey says. “Strength training helps preserve muscle mass, supports bone health and boosts joint health. It also enhances balance, decreasing fall risk.”
What happens to muscles as we age?
Aubrey Schmissrauter: As we get older, muscles shrink and weaken. Adults lose 3-8% of muscle mass per decade after age 30, with losses accelerating after age 60. Strength training can slow and even reverse age-related muscle loss. This is true ???even for people who don’t start strength training until after age 70?.
What are the health benefits of strength training?
Aubrey Schmissrauter: Resistance training can increase muscle mass and improves insulin sensitivity. This boosts your metabolism. Your resting metabolic rate can increase 7% and burn fat even while resting.
Strength training can also boost brain function by improving blood flow and cognitive health. And it can trigger bone-building processes that help prevent osteoporosis and fractures.
Resistance training helps improve balance and functional independence. This can help reduce the risk of falls and can make everyday tasks easier and safer.
How to get started with strength training
Aubrey Schmissrauter: Consult a doctor before starting any exercise program. Beginners should start slowly and focus on proper form. I recommend using light weights or resistance bands to avoid injury.
Focus on exercises that target major muscle groups You can look for videos by licensed physical therapists, athletic trainers and medical doctors to see the proper form for:
Incorporating these exercises can help keep aging bodies strong and may also increase independence.
Older adults should train at least 2 days per week, targeting all major muscle groups. Start with light resistance and 1-2 sets of 8-12 reps. Gradually increase resistance as exercises become easier while maintaining proper form. Be sure to rest between sessions and drink plenty of water. Finding an accountability partner to exercise with can also increase safety.
“The best thing we can do is never stop moving!” Aubrey says. “Find fun ways to stay active while incorporating strength training exercises. Encourage your loved ones to be active with you.”
More from Aubrey Schmissrauter on WellTuned
Get more information about specific health terms, topics and conditions to better manage your health on bcbst.com. BlueCross BlueShield of Tennessee members can access wellness-related discounts on fitness products, gym memberships, healthy eating and more through Blue365®. BCBST members can also find tools and resources to help improve health and well-being by logging into BlueAccess and going to the Managing Your Health tab.