If you’ve never tried lifting weights, it can be really intimidating. However, strength training at 50, 60 or beyond can make a huge difference in your health.
As we get older, we start to lose muscle mass. At about age 30, you reach your peak and things go downhill from there…unless you work at it. Muscle loss isn’t inevitable. Even a moderate amount of strength training can make a difference.
Maintaining muscle isn’t about becoming a bodybuilder. It helps with mobility and balance, which can make everyday injuries less likely. You don’t want to slow down or limit your options, so a moderate workout with some form of strength training 3-4 times a week is key for adults as they grow older.
The good news is that you have options when it comes to building muscle. The key is finding the technique that feels the best for you.
Free weights are the familiar dumbbells or barbells. Those can be challenging to use if you’re new to it. You can hurt yourself if you don’t use correct form, so it’s important to take things slow and get a trainer to help you get started.
Bodyweight exercises use just your own body to provide resistance. Bodyweight exercises include sit-ups, push-ups, and squats. The advantage is that you can do these moves anywhere without special equipment.
Weight machines are pretty much only available in professional gyms. The advantage of using a machine is that it’s easier to achieve the correct form. The disadvantage is that you’re pretty much stuck in a limited motion that won’t adapt to your needs or limitations.
Resistance bands are great for exercising at home. Instead of lifting something heavy, the bands stretch as you move. They’re inexpensive and fairly easy to use on your own.
So what’s the best way to get started with a strength training program? It depends on whether you’d like to join a gym or work out at home. Joining a gym can be expensive, but the trainers there can ensure that you are using the correct movements. You can also join a class to exercise with other people.
On the other hand, you might feel too self-conscious to try working out in front of strangers. It’s also an issue if you don’t have reliable transportation to get to a gym or simply prefer to be at home. Just make sure that you have enough space in the area you plan to use as your exercise room. Trust me—you don’t want to accidentally take out a lamp or trip over something.
