The female human body over 50 is much different than the female human body at the age of 20, 30 or 40. It's important to honor those differences and not resent them or deny them. Because of these differences, strength training over age 50 should be modified appropriately. Beware of eager 20-something trainers, male and female, who don't have the firsthand awareness of how a body feels and works after 50 years of life.
Perfect Form
Proper form is even more crucial after age 50 because when improper form is used, injury is more likely. This is primarily due to the aging and weakening of connective tissues. In addition, 50-plus women heal more slowly, so injuries have a larger impact and can cause serious setbacks in a strengthening program. Proper form means slow and controlled movements performed in the correct range of motion. If unsure, check with a skilled trainer.
Challenging Yourself
Just because you're over 50 doesn't mean you're made of glass. So don't underestimate the amount of weight you can lift, particularly when it comes to the biceps. You have to lift enough weight to challenge the muscles to do something they're not used to doing. Lifting too light is better than doing nothing, but your time is better spent if you lift heavy enough to recruit the maximum amount of muscle fiber.
Beware of Boot Camps
Be cautious with boot camp-style workouts that involve a lot of running and jumping. With age, most female bodies are less able to hold up to the rigors of running and jumping. In the competitive setting of a boot camp, you're like to overdo, resulting in sore knees and back pain--not to mention the wear and tear on the breast tissue. Unless you are small-chested and/or have a sports bra that supports you perfectly, at that age the last thing delicate breast tissue needs is to be violently stretched up and down, over and over. There are ways other than jumping jacks to achieve cardio and muscular endurance benefits.
Gym or Home
Strength training can be done in a health club setting, which can be a good choice if you're near an affordable gym that has good, clean equipment and provides a comfortable environment, clean bathrooms and knowledgeable staff. It can also be done at home with just a few tools--such as an exercise ball, resistance bands, a few dumbbells and maybe a DVD or two. One of the best at-home training devices available is the TRX Suspension Training system, touted as a gym in a bag.
Never Too Late to Build Muscle
For women older than 50, adding muscle by lifting weights and strength training is the way to keep your furnace cranking and your metabolism high, maintaining a youthful body and attitude. Although it's never too late to start strength training, the sooner you start, the better. Even if you've never lifted a weight before, you will quickly reap benefits. If you've been strength training for awhile, don't ever stop.
References
- American Council on Exercies, Personal Trainer Manual, 1997
- Making the Cut, Jillian Michaels, 2007
- The Anti-Aging Fitness Prescription, Z. Altug, 2006
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