Strength Training Benefits for Seniors

Over the years, research conducted has concluded that strength training can actually prevent and even reverse some of the effects of aging and actually prolong life.  In the past there was a perception that been that the loss of muscle mass and actual strength was a normal result of the aging process.  While a decrease in both muscle mass and actual strength is expected, the main reason for the deterioration is actually as a result of inactivity.

Strength and load bearing training can provide many benefits to seniors including improved bone density, increased strength and improved balance.  These benefits help improve the ease of performing you everyday tasks, your mobility and your overall quality of life.  In a recent study conducted by Tufts University, findings did show that resistance based training can significantly decrease the risk of diabetes, high blood pressure, colon cancer, lower back pain and even arthritis pain.  If you already suffer from one or more of these illnesses, strength training can significantly improve the symptoms.

It is never too late to benefit from an increase of strength and even load bearing training or any form of fitness program.  If you have always been active, you definitely will find it easier to start exercising when compared to someone who has never exercised.  Regardless of your fitness levels, it is essential to consult with your doctor before commencing any new fitness or training program.

Strength training and load bearing exercises come in many shapes and forms including weights, medicine balls, pin adjusted exercise machines, exercise bands, and even your own body weight.  During your training session, you will perform a certain number of repetitions with the purpose of fatiguing (without over straining) different sets of muscles.  Working your muscles a little beyond their comfort zone will steadily increase your level of strength and fitness.  Make sure to allow sufficient time between strength training sessions to rest and recover.

It is important to recognise that proper technique and form is crucial to the efficiency and effectiveness of your workout.  That is why it is recommended that you should consult a certified personal training to help design and supervise your training regime.  A personal trainer (or simply the trainer working at the gym) will work closely with you and your medical physician to create a workout that is safe, challenging, rewarding and fun.  You can easily find an exercise professional experienced in working with seniors by getting a reference from your local gym or even from your medical physician.

Many people to think that strength and load bearing training will create bulky muscles adding more pressure on your frame.  This is actually incorrect, as muscle tissue is much leaner than fat tissue and therefore putting less weight and pressure on your frame.  As your fat levels decreases and your muscle tissue grows, your body look trimmer and more sculpted.  The additional muscle tissue developed will help decrease the metabolic rate that occurs with age related muscle loss, hence retaining your muscles.  Muscles do also require a greater quantity of calories to sustain themselves, which helps prevents weight gain associated with fat storage.

A strength training and load bearing routine can be of greater benefit to women.  With up to 80% of patients diagnosed with osteoporosis, it makes sense for females to take up a strength training routine to help reduce this.  Osteoporosis basically leeches bones of their vital nutrients, causing them to become brittle and prone to breakage.  The onset of osteoporosis can begin from an early age, such in your thirties and actually worsen as you get older. Post-menopausal women are at significantly greater risk due to decreased oestrogen levels.  Strength training can help reduce this effect as the training will help improve bone density and hence the effects of osteoporosis.

The main thing to remember is that everyone can benefit from a resistance based strength training program regardless of your age.  A consistent exercise program along with a positive outlook and a good diet can create a marked improvement in your overall health and well-being, longer and happier life.