The importance of strength training as we age

I’ve always avoided the weights area at the gym over the years. People staring at themselves in the mirrors hoping for a transformation into Arnold Schwarzenegger felt a bit intimidating to me. Lifting weights always seemed about bulking up rather than healthy muscle building.

As I get older, long walks, getting up off the sofa and climbing the stairs do not seem as easy as they used to when I was younger. And I am sure the shopping bags are getting heavier when I carry them in from the car.

By Julie Ireland

A regular article about general health

So, what is going on here? Agerelated mobility limitations are a fact of life for many of us. In addition to making everyday tasks difficult, research has shown that mobility limitations are also linked to higher rates of falls, chronic disease, earlier than necessary admission to care facilities such as nursing homes, and mortality.

Strength training can benefit older adults by: Increasing bone density, by increasing muscle mass. More muscle means more strength, better balance and an increased metabolism.

Enabling better balance and functionality: having strong muscles contributes to better daily function. After all, activities such as sitting down in a chair, reaching up to get something from a shelf or even tying shoelaces all require balance, flexibility, and strength. For older adults in particular, these benefits translate into a reduced risk of falls or other catastrophic injuries;

Improving body composition: maintaining muscle mass is important to decrease the chances of obesity, especially as we age;

Improving quality of life: older adults who participate in a regular resistance training routine often see improvements in their psychosocial wellbeing.

Maybe my impression of lifting weights has been a bit misguided!

You do not need to ‘pump iron’ seven days a week to reap some benefits from strength training. Incorporating some light resistance exercises into your current fitness program is a great way to get started.

Talk to your health professional or the trainers at your gym for advice about a program best suited to your needs and fitness levels. Take care of yourselves.