Strength training is one of the best things men and women can do as they enter their 50’s, 60’s, 70’s and even into their 80’s and beyond, especially for women over 60 who want to maintain strength, independence, and confidence! Strength training helps people over 60 maintain an active lifestyle and their independence. Strength training also supports healthy bone mineral density, blood sugar levels, blood pressure and fat loss!
However, beginning a strength training program can be intimidating, especially if you haven’t strength trained in the past or if it’s been a long time since you’ve lifted weights or exercises. We’re going to address some common concerns that women and men over 60 have about beginning a strength training program, and why these concerns shouldn’t keep you from getting started!
Concern Number 1- “Am I too old to start strength training?”
No, you are never too old to start and see the benefits of strength training! Studies have shown that individuals over 75 have increased their lean muscle and even people in their 80’s have seen significant strength gains. There are biological factors that make it harder to build muscle as we age, but our bodies still have the ability to become stronger and add muscle. Marion L. is one of our favorite members and a great example of how it’s never too late. Marion is in her early 80’s and can lift more weight up from the floor than she could in her 60’s. It didn’t happen overnight and she works incredibly hard, but she proves that it’s never too late and you should never give up!
Concern Number 2- “What if I won’t be able to keep up?”
When starting a strength training program, it is critical that you begin by learning to move properly with simple, basic progressions. We believe strongly that a “crawl, walk, run” approach leads to the best results in the long run. We have a few options to help you progress at a pace that’s best for you:
- Personal Training– This is often times the best way to get started. Every single aspect of the workout is tailored to your current fitness level, background and goals. We have you do just enough to make progress, nothing more.
- Classes for people 60+ and classes for people 75+ – Working out with other people who are the same age and have similar goals to you makes it easy to keep up with the group. It’s also great to workout with people like yourself, because they understand what you may be going through and are able to relate and support you in a way others can’t!
- Workouts that are easily modified- We are able to make all the workouts at 212 Fitnesss more or less challenging. We have trained hundreds of people 65+ over the past 14 years, and we have the experience and knowledge to give you the exact workout you need on any given day.
- Coaches who know how to adjust your workout- We also have highly trained coaches who are some of the best in the city at working with people 65 and older who are new to strength training. All of our coaches hold professional fitness certifications and participate in weekly training that is focused on making sure we personalize every workout and focus on your individual goals.
Concern Number 3- “What actually happens when someone over 60 starts strength training?”
The results our members achieve are the best example of what happens when you start strength training. Marion shocked her doctors with the results of her bone mineral density test. John is able to walk with more strength and stability than he has in years. Barbara gained muscle and lost fat, but more importantly, is able to walk stairs and hike without getting winded.
When you start strength training, you will build strength and stability, build strength, burn fat and reduce joint pain.
Concern Number 4- “What does a safe starting point look like?”
Everyone’s starting point will be different, based on individual factors such as their current health, fitness and injury history. We focus on building good movement patterns, then stability and finally strength. Many of our members start with simple movements like standing up from a bench and performing exercises with light resistance bands or dumbbells. They are then able to advance to standing up from the ground, and using higher resistance bands and heavier dumbbells. The key is to start at a point that is safe for you, and slowly progress as your body adapts to the training and becomes stronger.
Concern Number 5- “How do I know if strength training is right for me?”
We all have a need for strength in our lives, and we all benefit from the healthy lifestyle that being strong allows us to live. If you are wanting to maintain your independence and improve your health, strength training may be a great fit for you! Even common issues like joint pain and instability don’t preclude you from strength training- in fact, strength training may even help these issues! However, there are certain medical conditions that may need to be addressed before starting strength training. We encourage everyone to speak with their doctor before beginning a strength program.
Concern Number 6- “What should I expect in the first 4–6 weeks?”
Many benefits of strength training are noticed and seen in only four to six weeks of training two to three times per week. You can expect to see improvements in your stability, energy and even a small increase in how much weight you are able to lift with proper form! You may also experience some muscle soreness- we know that most people don’t enjoy being sore, so we do our best to select exercises that won’t leave you so sore. However, most people do experience some muscle soreness, and this is completely normal.
FAQ’s
- Is 60 too old to lift weights?
- No- we have many members who have started in their 60’s, and even in their 70’s, who have seen incredible results that they have described as life-changing.
- Can strength training help with balance?
- Yes- studies have shown that strength and balance are related and that strength training leads to moderate to large improvements in balance.
- How many days per week should I start?
- We recommend starting with 3 days per week of strength training. This allows you to build a healthy habit. In addition to the physical benefits of strength training, there are also neurological and emotional benefits to strength training. It is important that you start at a low-level of perceived effort when beginning with 3 days of strength training. This helps ensure that you don’t do too much, too fast or sustain an injury. We also recommend being active, like walking, on the days you don’t strength train.
- Can I start strength training if I have arthritis?
- Yes. Research has shown that older adults with osteoarthritis can benefit from strength training that utilizes progressive overload to keep the intensity high. There is little evidence that strength training will lead to adverse events and strength training is actually recommended to reduce pain for individuals with osteoarthritis. We do recommend that you work with a personal trainer or strength coach to develop a routine suited for your medical condition.
- Do I need weights or can I start at home?
- You can start at home, but we have found that people who are starting to strength train are more motivated to leave their home and meet a coach or group of their peers at a gym or fitness studio. You are able to make meaningful improvements in strength with simple movements at home that don’t require gym equipment. You can stand up from a chair, perform many core exercises on a carpeted floor and perform push ups with your hands on a counter or heavy desk. However, you will see more impactful strength gains when using specialized fitness equipment like bands, dumbbells, sleds and exercise straps.
- How long before I feel stronger?
- There are two main components to strength- increased activation of the muscle you already have and building new muscle. You will see significant improvement in the activation of existing muscle in the first 1-2 weeks of strength training, while you won’t see significant increase in new muscle until at least four to six weeks of strength training.
Disclaimer: The information provided is for educational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always consult with a qualified healthcare provider before making any changes to your diet, exercise, or nutrition regimen.
References:
https://pubmed.ncbi.nlm.nih.gov/32740889
https://pubmed.ncbi.nlm.nih.gov/20440099