Strength Training for Over 50’s

If you're over the age of 50, strength training is one of the most important forms of exercise you can do to stay fit, strong and healthy.

Strength training may not be the first form of exercise that comes to mind as you age, but not only will strength training make you stronger, it will keep you healthier too.

Strength training increases bone density and can improve independent living by decreasing the risk of losing muscle sarcopenia which in turn decreases your risk of falls.

Both men and women benefit from strength training at all ages but it's important to implement it to your exercise regime as you age.

A study by Havard showed that men who strength trained for 20 minutes daily experienced less of an increased in age-related belly fat compared to those who spent the same amount of time doing aerobic training.

For women partaking in strength training will strengthen bones and increase muscle, as hormonal changes can rapidly incite the deterioration of bone density.

Benefits of strength training:

  • Builds bone density
  • Decreases body fat
  • Builds muscle mass
  • Improves mental health
  • Helps avoid injuries as it will strengthen connective tissues

Where to start with strength training:

  • If you have ongoing major health concerns seek a GP clearance before commencing any sort of exercise.
  • If you also have many other health issues seek advice from your Accredited Exercise Physiologist as they can provide a tailored exercise program suited to you.
  • Focus on strength training but also don't forget to add in balance work too.
  • Focus on basic movements such as body weight exercises, like squats before you start loading the movement.

Remember its never too late to start!

Source: ESSA