You don’t have to be 80 years old to have concerns about weight lifting. As many as 50% of Americans reported feeling intimidated by going to a gym. Almost as many are either afraid or highly reluctant to lift heavy weights. And yet the research overwhelmingly supports the practice of lifting heavier weights that put a strain on your body to, in turn, stimulate a beneficial growth response in your muscles and bones.
We’re here to help you get over that fear, and explain away the myths surrounding lifting in our older years.
1. “I’m Too Old to Start Lifting Weights”
It’s never too late to start! Our founder’s father was 87 when he started working out. Seven heart stints didn’t stop him from beginning a fitness journey that kept him active, mobile and independent the remainder of his days. Research shows that even people in their 80s and 90s can benefit from strength training. According to the American College of Sports Medicine, older adults who lift weights see improvements in muscle mass, strength, and physical function, helping them maintain independence longer into their golden years.
2. “I Don’t Want to Bulk Up”
Lifting heavy weights doesn’t lead to bulking up, especially in older adults. Building muscle at this age is more about maintaining or regaining strength to support your daily activities. Your workouts should support your functional movements to ensure you can get up and down the stairs, or pull yourself up from the floor should you lose your balance and fall. Strength is key to enjoying a full and active life. Lifting heavy can help you achieve that without creating extra bulk. No need to worry about looking like Arnold Schwarzenegger in the Terminator, instead you will feel firm muscles and maybe feel a little less jiggle.
3. “I have to go to a Gym”
Most people associate working out with joining a gym. The fact is, there are many ways you can work out in the comfort of your home, or in a common room of your retirement community. You can easily hire a trainer for in-home workout sessions. Dumbbells, resistance bands, or even a sturdy chair for support can allow you to perform effective strength exercises. A certified personal trainer can use a variety of techniques to put enough strain on your muscles and achieve similar growth compared to using machines or free weights.
4. “It takes a long time to get results”
No it doesn’t! If you lift weights 2-3 times a week, you will start feeling and seeing the benefits in as little as two months. Those benefits come in a variety of ways: more arm strength, feeling more sure on your feet, ease of getting up from chairs, less fatigue, better sleep, and more.
Final Thoughts: Building Strength, One Rep at a Time
Lifting heavier weights might seem intimidating, but it’s one of the most effective ways to build strength and support long-term health, especially for seniors. By gradually increasing the weight and working within a safe range, you can enjoy the physical and mental benefits of strength training.
Remember that staying strong means staying independent—so give ElderFIT a try and see how working with one of our trainers can transform your life!