5 Tips For Strength Training As An Older Adult
Have you been feeling weaker as you get older? Not being able to lift things you used to and feel strong in your body can get you down and mean you stop doing the things you normally do because of it.
But we're here to tell you that with a bit of work and perseverance, you don't have to let a lack of strength rule your life!
Strength training helps reduce joint pain and increases energy levels. Engaging in regular healthy activities as an older adult can have long-term effects on physical health — so why not add strength training into the equation?
Regardless of your existing activity level, there are a few tips that continue to prove valuable when it comes to maximizing your workout sessions effectively. Keep reading for our top five expert tips on how you can get started with strength training today!
Gradually Increase Loads And Reps
Strength training is an essential tool for older people looking to improve their fitness and overall health.
However, it's essential that you build up gradually. Slowly and steadily increasing the load and reps will ensure that you avoid injury and that your training remains manageable.
But why is this so important?
By gradually increasing the load and reps during your strength training, your body slowly adapts to the extra stress, building strength and endurance over time.
The result is a stronger, healthier body that's better equipped to tackle daily life. So whether you're new to strength training or looking to take your workouts to the next level, remember to take it slow and steady – your body will thank you for it!
Don't Overdo It
Strength training can be a great way to build muscle and improve overall fitness. However, it's important not to overdo it in order to prevent injury.
Some common injuries that can occur from overdoing it during strength training include muscle strains, tendonitis, and stress fractures.
These injuries can not only be painful but may also require rest and rehabilitation, which can set you back in your fitness goals.
That's why it's best to take a gradual and safe approach to strength training. By gradually increasing weights and intensity levels over time, you can avoid injuries and see progress in a sustainable way.
So remember, when it comes to strength training, slow and steady wins the race!
Use Resistance Bands
If you're interested in strength training, but find that traditional weight-lifting puts too much pressure on your joints, perhaps it's time to consider incorporating resistance bands into your routine.
With the versatility and convenience that resistance bands offer, you can effectively target specific muscle groups while reducing the risk of injury.
Plus, using resistance bands can be a great alternative to traditional weight-lifting, allowing you to create challenging workouts anywhere, anytime.
With a variety of resistance levels available, resistance bands are suitable for beginners and advanced athletes alike.
Whether you're looking to tone your muscles or increase your overall strength, including resistance bands in your workout routine can effectively help you achieve your fitness goals.
Focus On Your Form
If you are looking to incorporate strength training into your fitness routine, it is crucial to prioritize your form during every workout.
While the proper form may seem like a minor detail, it can have a significant impact on preventing injuries.
Implementing the correct posture and technique not only helps target the intended muscles but also reduces unnecessary strain on your joints, ligaments, and tendons.
Neglecting the importance of form during strength training can lead to long-term injuries that impede your progress and hinder your ability to pursue other activities.
By focusing on your form, you can maximize the effectiveness of your training and prevent unnecessary damage to your body.
Warm Up With Low-Impact Exercises
If you're someone who likes to hit the gym or workout at home, you already know the importance of warming up before you start with your actual exercise routine.
While hopping onto the treadmill or cycling machine might seem like an easy way to get started, using low-impact exercises as a warm-up is even better for you, especially before strength training.
They can help to elevate your heart rate, loosen up your muscles and increase your range of motion. This is crucial as it prepares your body for the challenges ahead and reduces the risk of injury.
Additionally, low-impact exercises like lunges or yoga can also improve your flexibility, balance and coordination, which translates to better form while strength training.
So, before your next workout session, try incorporating some gentle low-impact exercises into your warm-up routine, and experience the positive impact it has on your overall fitness levels.
Are You Looking To Increase Your Strength But Don't Know Where To Start?
Have you been thinking about building up your strength with targeted strength training, but every time you go to start, you're not sure how to get going? Well, our free discovery visit could give you the confidence boost you need to begin!
Our expert physical therapists can help you answer questions you have and make you feel more confident about strength training, even if you're starting from zero experience.
Remember that age is just a number and you can do anything if you put your mind to it, so let our team help you on your new journey to a stronger future!
Schedule your free discovery visit when you click here, or call us at 920.335.7227 (We still like to talk on the phone!)
And if you're not quite ready to come into our clinic yet, feel free to arrange a free phone consult with a physical therapy specialist.
If you want more information on how you can begin strength training, visit us at Motus Rx Physical Therapy to see what the next steps are.
Until next time,
Eric Wallace, PT
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