Strength Training is for Everyone

When you think of strength training, what image comes to mind? Big, dumb guys lifting huge barbells on a beach? Bodybuilders with leathery brown and oiled skin, flexing muscles that look like a cross between the Incredible Hulk and the Michelin Man?

Actually, the fastest growing groups of "weightlifters" are women and adults over 50. Strength training is for everyone! Stronger muscles (not necessarily bigger), can make everyday tasks easier, reduce risk of injury and improve posture. Skeletal muscles are responsible for body movement and maintaining joint stability. The body's total muscle mass peaks in the late 20's and begins to decline steadily afterwards. Weakened muscles can contribute to chronic back and joint pain and increased risk of injury from falls. Quality of life is affected by a decreased ability to carry objects, perform household activities, climbing stairs, etc.

Like many of the physical aspects of aging, the decline in muscle mass can be slowed down or reversed with regular exercise. Recent studies have shown that even 80-year-olds can increase strength and muscle mass with a moderate strength training program. Muscles grow stronger when they are regularly worked against increased resistance. The resistance can be supplied by barbells, weight machines, elastic bands/tubing or one's own body weight.

Strength training does not have to be excessively strenuous. Improvements can occur by performing 1-2 sets of 12-15 repetitions, 2-3 times per week. Each major muscle group should be worked. This is not an excessive amount of weight and can easily be tolerated by adults of all ages.

Following proper form and technique is important for safe and effective strength training. Beginners should seek instruction by a qualified fitness professional.

For a more specialized, focused program, a Personal Trainer might just be the answer. This is especially true if you are training for a specific sport, or if you have a musculoskeletal injury or chronic medical condition. A Personal Trainer can custom-design a detailed program that meets your needs and provide motivation so you see fast results.

Don't let the muscle boys have all the fun! Try some strength training today!