Lifting weights can start at any age. Our vigor gradually diminish as we grow older. As a outcome, most older individuals assume that it’s too late to start weight lifting. That, however, could not be further from the truth!
Not only is it never too late to start lifting weights, but weight training in reality becomes more important as you age. If this is done often enough, lifting weights can help reverse or at the very least slow down the loss of muscle mass and bone density that occurs naturally with age.
What is more, weight lifting offers a host of other significant benefits for older individuals ranging from a boost in strength to increased flexibility and balance to improved health to reduced risk of falls and more. So, if you are getting older, you should seriously consider making lifting weights a part of your exercise routine.
To get you start off on the right foot, here are some tips to start lifting weights at any age.
Check with your doctor
It is always important to check with your doctor before starting a new workout program – more so if you are in the later years of your adulthood. A doctor will be able to determine if you can lift weights regularly without putting your health at risk.
Consult with a trainer
While weight-lifts is a great exercising option for those advanced in age, it can be dangerous if done using the wrong approach. For this reason, it is highly important that you consult with a trainer before jumping into weight training. A trainer will be able to take you through all the various intricacies (i.e. proper form and technique, ideal rest times, complementary warm up routines, suitable diet, and so on) that make up a safe and effective weight lifting workout. A trainer can also help you develop a personalized workout plan based on your unique fitness level and overall health.
Since weight training is a highly intense physical workout, taking on too much too soon will more than likely lead to injury regardless of your age. The risk for injury is however higher for those who are older. So, it is necessary to start slowly and increase workout intensity as strength and fitness improves. The magic here is to start with a weight that provides a challenging but comfortable workout and then gradually increase weights as the body grows accustomed to the weights you are currently using.
Exercise on a regular basis
As with any form of exercise, regular workouts are mandatory to ensuring you get to experience whatever results you are going for. However, since older individuals have a slower recovery rate than their younger counterparts, more rest is required in between workout sessions. This therefore creates the need for striking the perfect balance between ensuring effectiveness and proper recovery. According to most fitness experts, 2 to 3 times a week should be enough to keep workouts safe and effective for the much older individuals lifting weights.
Age is not a factor when it comes to weight training as literally anyone can reap the benefits of lifting weights. All that is required is caution and proper planning and execution of a weight lifting regimen. With the above tips, you should be able to create a personalized weightlifting plan that ensures both safety and optimum results.
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