Strength training myth buster for older adults

With the amount of physical exertion involved, you can be forgiven for thinking that strength training is a young person’s game. Hampered by niggling injuries and aching joints, surely lifting heavy weights isn’t a healthy way for older adults to spend their time? This couldn’t be further from the truth. Lifting weights is a viable form of exercise for people of all ages. Not only is it a safe and fun way to get your fill of physical activity, but it can also help ward off some of the ailments that are typically associated with old age. Strength training for older adults should be an essential part of a regular fitness regime.

That is without mentioning the mood-boosting qualities of weightlifting and the often overlooked social aspect of it.

So, let’s look at some of the strength training myths:

It’s not safe for someone of my age

Yes, your initial trepidations about hoisting a massive kettlebell over your head are understandable but mistaken. At first glance, holding a potentially lethal glob of metal directly over seems like a great way to go to your early grave!

The reality, however, is that weight is relative. Selecting the right equipment for your body type, gender and age are all factors. Anyone can start weight training safely, irrespective of how weak or strong they perceive themselves to be.

Of course, getting the right advice and leaning on the expertise of someone more experienced and knowledgeable than you is always a great first step. You do not want to launch yourself into weight training without understanding some of the risks.

As long as you always have a spotter – for the unfamiliar, someone who lingers nearby to safely remove the weight if it becomes too much for you – and are completely comfortable with the weight you have chosen to lift – you are completely safe.

No matter your age, you can safely weight train.

I have an injury so I can’t train

If you are suffering with a particular ailment, it does not mean you need to exclude yourself from strength training. There are always ways to minimise the discomfort this injury causes – whether that is through physiotherapy or supportive aids. In some instances, weight training can even help restore some of the strength and range of movement of afflicted areas.

You can get around problem areas by training the rest of your body. There are so many different weight-lifting exercises that are tailor-made to target specific muscle groups. You can easily circumnavigate any troublesome parts of the body by choosing the right exercises for you.

I no longer have the range of movement I used to

Some of the lifts carried out by experienced weightlifters can look extremely difficult and even dangerous. If you’ve ever caught a glimpse of World’s Strongest Man or Olympic weightlifting or powerlifting, you can be forgiven for thinking that many exercises would be way out of your reach.

Obviously, strength training for older adults is likely to need more than a little modification!

Yes, you would have to settle for extremely scaled-down versions of those lifts, but it is possible for people of all ages to carry out those exercises. With time and practice (and hard work) your body can gradually develop the resilience and range of movement to carry out any lift you wish to.

Hopefully, this strength training myth buster for older adults has provided some reassurance and you are now ready to embrace this very important aspect of exercise. But do not forget, as we have already mentioned, please do not dive straight in without getting appropriate support from an experienced and qualified professional.

Image provided by the Centre for Ageing Better