Strength training plays an important role in staying healthy. In fact, the Centers for Disease Control and Prevention recommends that all adults plan at least two days a week to include strength training into a workout. As you age, strength training become even more important as muscle and bones become negatively affected by the aging process. If you are a man over the age of 50, there are certain aspects of strength training to keep in mind as you try to meet the CDC exercise recommendations.
Health Requirements
Before starting a strength-training routine, it is important to schedule an appointment with your doctor to ensure you are healthy enough for your planned activity. Certain diseases or health problems may limit what exercises are healthy for you. Your doctor can work with you to help design a strength-training plan that does not put your health at risk.
Routine
When designing a strength training routine, the American College of Sports Medicine has designed two recommended programs -- one for men over 50 and a second, more-intensive routine for men over the age of 65. For men over 50 -- as well as all other adults -- it is recommended to set aside two days a week for strength training with a routine made up of eight to 10 strength-training exercises, each with eight to 12 repetitions each. After age 65, this routine should move to three days a week with eight to 15 repetitions per exercise.
Variety and Examples
When strength training, it's important to include variety to work each major muscle group, including the hips, legs, back, chest, abdomen, shoulder and arms. Try not to work the same muscles back-to-back to provide resting and healing time. Examples of exercise that can be used include resistance exercises, such as push-ups and pull-ups, free weights or weight machines. If you have painful joint conditions, strength training can even be performed in a water aerobics class, using the natural resistance of the water. The water's buoyancy reduces pressure on the joints.
Safety
When approaching a strength-training program, it's always important to make safety a top priority. For example, when lifting, always have a spotter, use proper lifting form and technique. Start with lighter weights and work your way to heavier weights to prevent muscle injuries. Be aware of your body as well. If you feel pain or if you feel dizzy or light-headed, stop lifting or significantly reduce your lifting intensity level.
References
- Centers for Disease Control and Prevention: Activity Guidelines
- American College of Sports Medicine: Physical Activity and Public Health Guidelines.
- MayoClinic.com: Strength training: Get stronger, leaner, healthier
- American Academy of Family Physicians: Exercise and Seniors
- MedlinePlus: Exercise for Seniors
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