As we age it is even more important to stay strong and fit! How do you do this? Strength training is by far your best bet. My client Barbara in this photo is 79 years young 🙂 We train for strength and balance twice a week for thirty minutes. She realizes the importance of strength training as she gets older. The importance it has for her later years and her independence.
Muscle loss as we age is real and unfortunately can make aging a lot tougher. The good news is if you strength train at least twice a week you will build and maintain muscle at any age! Research proves this. Not only does strength training help you maintain and build muscle it helps bones stay strong as we age. Training with weights in particular really stresses the bone, in a good way! The muscles, under load, pull and tug on the bone which stimulates the amazing bone-building process.
If you are getting older and not incorporating strength training and particularly weight training you need to start! Staying fit into your 80’s and 90’s will take a bit of work but not as much as you might think. Two to three thirty minute sessions is all you need! Consistency and progression is also key. I have had clients in this age group that lift up to 30 lb dumbbells and some that may never go above 8 pounds. It’s not about the amount of weight you use it is about fatiguing the muscle, which is different for everyone.
I also tell my clients to walk. Everyday if it is possible and safe for them. I also share recipes and let them know how important staying hydrated is as well as getting enough protein. So if you want to stay fit into your 70’s and 80’s pick up the weights, walk as much as you can, stay hydrated and eat a healthy diet full of protein and good fats. If you don’t know how to start a strength training program find a trainer that is certified and experienced to help you get started.
I have spent my entire career helping clients build muscle because I realize what muscle loss does. I also realize how strength training can change lives. With just a few sessions a week I see clients able to do things they could not do before. Everyday activities like carrying bags of groceries, putting something on a shelf or picking up your Grandchild become easier. Life becomes fuller and you can more easily maintain your independence. Staying fit should be fun! I hope you add it into your schedule!
Elissa XOXO
I am 80 yrs old still ride motorcycles through mountains of NC a lot I think I can do this I have been athletic and go to gym 3 days a week approx 2 hrs + on each day
That’s great Michael. Keep working out and enjoying life! Thank you for commenting!