Give me strength I

IF STRENGTH training conjures up images of Arnold Schwarzenegger in his pre-politician days then let’s try and change that right now. Also known as resistance training and weight lifting, this is a form of exercise that is recommended that adults should do at least twice a week. Resistance training involves contracting muscles against load, that could be against a machine, using free weights, using your own body weight, resistance bands or even carrying heavy shopping bags. Repeatedly using muscles against force helps develop muscle strength and endurance, important in performing everyday tasks such as lifting, carrying and pushing things. Strength training usually includes around 6-10 exercises that focus on major muscle groups, challenging the muscles and encouraging them to adapt to the force and strengthen. Essentially, you are encouraging the muscles to work harder than they usually do.

Unfortunately, muscle strength declines with age, so it is vital you do everything to counteract muscle weakness, which can lead to joint instability, increased risk of falling and reduced functionality. The good news is that we don’t have to resign ourselves to this just being a sign of age –evidence shows that with repeated training, our muscles continue to respond to resistance training in later life.

Resistance training is particularly important when it comes to reducing the risk of osteoporosis. Training with weight can help stimulate and maintain bone growth, increasing bone density (important for postmenopausal women).

Hips, wrists and the spine are common fracture points, especially as we age; adding resistance training to your exercise regime may help lessen the risk of those nasty breaks. A 2009 meta-analysis found evidence that older adults who engaged in resistance training became stronger and were able to perform their daily activities quicker.

From a metabolism point of view, resistance training helps with weight management by increasing the body’s muscle-to-fat ratio. What does this mean? It means you could potentially be burning more calories at rest due to increased muscle mass and altered body composition. Sounds pretty good to me!

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Gabriel Ruivo is an experienced personal trainer based in Quinta do Lago, working with clients of all ages and fitness abilities. He says: “As we age, several processes occur in our body that can have an impact on our quality of life. One of the most significant is sarcopenia, a reduction in both the size and number of muscle fibres. This can impact daily life negatively, making it harder to complete activities, keep your balance and consequently, harder to avoid falls. Resistance training is the only effective way of slowing down sarcopenia, helping you to keep muscles strong and functional, ultimately preserving your quality of life.”

If you’re not already sold on the benefits of adding resistance training into your regime, then take some inspiration from Gabriel’s clients. He says: “From a personal point of view, my clients frequently feel an increase in their self-confidence from incorporating resistance training. They are particularly happy when they go to the doctor and are informed their blood tests are much better or that their heart is working well! Many of my clients enjoy the fact that they are more able to perform daily activities and play their favourite sports free of pain. Generally, they become happier people with the way they are able to live their lives.”

As with any exercise, there are risks of injury if performed incorrectly. Seeking the advice of a professional is always a good idea. Get in touch with Gabriel gabrielruivo25@ gmail.com / @gabriel_ruivo_pt