If you thought that staying in shape was only for the younger generations, think again. More and more seniors are hitting the gym, not just getting on the treadmill but engaging in full-fledged strength and resistance training.
Yet, what many people don’t realize is that strength training is about so much more than just looking good. It’s about maintaining your vitality and strength inside and out — into your retirement years and beyond.
Before you start picking up a dumbbell, however, it’s critical that you know what you’re doing. After all, as we get older, we’re much more susceptible to injury, and we can seriously hurt ourselves during something as simple as a deadlift. To help you get started on your strength training journey over 80, here are some tips you’ll want to know.
Get Doctor Approval
The first thing you want to do is check in with your doctor and make sure that they approve of any exercise program you decide to partake in. Share your objectives with them, and they’ll be able to tell you whether it’s a good idea or not, depending on what your underlying conditions are. For example, a doctor may encourage you to stay away from certain exercises if you have osteoporosis.
Keep Consistent
One of the biggest mistakes people make when starting a strength training program is thinking that you have to go for 3 to 4 hours. In truth, you don’t have to stay for long periods of time, as long as you go on a consistent schedule. Working out 2 to 3 hours a week on your strength training can make a visible difference in your physique and also strengthen your muscles considerably, lowering your risk of unnecessary breaks and fractures.
Focus on Function
In your younger years, your workout objectives may be based on appearance. You may want to look ripped or slim down in certain areas. However, when you focus on weightlifting over 80, your objectives should be centered around function over appearance. In other words, focus on what it is you hope to achieve physically that can improve your life.
For example, do you want to strength train so that you can walk up the stairs without having to use a handrail? Perhaps you want to be able to lift something heavy. The more you set your objectives with function in mind, the more practical your goals will be—and the more proud you’ll be when you reach them.
Use the Right Resistance
You won’t get the same results out of your training program unless you use the right resistance. In other words, lift too lightly and you’ll hardly see any progress; lift too heavily, and you may not even be able to carry out the exercise at all. A good rule of thumb is to choose a resistance that is comfortable enough to allow you to do three sets of 12 repetitions with the same movement.
