Most adults lose one-half pound of muscle mass each year after age 20, according to the American Council on Exercise. This is mostly due to decreased physical activity. Strength training, including lifting weights, can increase your muscle mass, aid in weight control and improve your ability to perform activities of daily living. Strength training should be a part of your fitness routine, especially as you age.
Recommendations
The American College of Sports Medicine recommends that all adults ages 18 to 64 participate in muscle-strengthening exercises at least two times each week. You should include exercises for your major muscle groups, including your chest, shoulders, upper and lower back, abdomen, hips and legs. Waiting 48 hours between exercise sessions for the same muscle group is recommended to allow your muscles adequate recovery time. Learning correct techniques from a trained exercise specialist may be beneficial if you are new to weight training.
Weight Training Tips
Strengthening your muscles requires exercising to the point where it is hard to do another repetition without help. Choose a resistance level that allows you to complete eight to 12 repetitions per set, with the last repetition being difficult to complete. You should be able to complete the last repetition while still maintaining proper form. One set of muscle-strengthening exercises can be beneficial and two to three sets for each muscle group can provide greater benefits.
Benefits
Staying lean as you age by participating in regular muscle-strengthening exercises and staying at a healthy weight can help you reduce your risk of heart disease and other chronic diseases. Strength training can also boost your metabolism, provide relief from arthritis symptoms and reduce your risk of developing osteoporosis. The Centers for Disease Control and Prevention states the regular strength training can slow down the aging process.
Considerations
Check with your doctor before beginning a weight training program if you have been sedentary for some time or if you have a condition that may make exercise unsafe for you. Weight training can be an important part of cardiac and stroke rehabilitation, as instructed by your doctor. Other types of muscle-strengthening exercises besides weight training include using resistance bands and doing exercises that use your body weight as resistance, including pushups or pullups. Choose muscle-strengthening exercises that you enjoy to increase your chances of sticking with your exercise routine.
References
- American Council on Exercise; ACE Get Fit: Strength Training 101; 2011
- "ACSM's Guidelines for Exercise Testing and Prescription"; Walter R. Thompson, Ph.D., ed.; 2010
- The Centers for Disease Control and Prevention; Physical Activity for Everyone: How much physical activity do adults need?; 2011
- The Centers for Disease Control and Prevention; Growing Stronger - Strength Training for Older Adults: Why Strength Training?; 2011
Member Comments