Strength for all ages

4 comments June 22nd, 2009

To paraphrase from the ads for EAS Myoplex, I know when I’m not done yet in my workouts.

I’m not done — no matter how soon I’m supposed to be at work, or home from it – if I haven’t done at least 20 minutes of some kind of weight training. Aging, and I’m getting up there, is associated with the loss of muscle mass and strength which, in even later years, can mean loss of mobility, balance and independence.

Studies have shown that even the very old and frail can benefit from resistance training — that can be training with free weights, resistance bands or machines. The idea doesn’t have to be a big increase in muscle mass because even light weights can be effective.

The idea is improvement in muscle strength and, assuming your doctor clears you for such exercise, that can be a very good idea.

An easy way for an older person — yes, women receive great benefits too — to get started is to choose a light weight that you can easily lift 12 times for whichever exercise you choose, say something simple like a dumbbell curl. After performing the 12 repetitions, rest for a minute or so and then try the next weight up (if your first lift was with a 5-pounder, the next weight up is usually an 8-pounder).

Try to do the same exercise with that weight 8 times. Whether you succeed on the second set of lifts or not, that’s it for the first try.

Take a day off and then come back and try the same lifting routine again. In a few weeks, when both sets become easy to achieve, challenge yourself with the next higher weight (first set with the eight, second set with the next weight up which in most gyms is probably going to be a 10-pounder).

Use the same gradual increase for any exercise you want to try and you can keep your strength for a long, long time.