It is a common misconception in the fitness industry that strength training is only for young and fit individuals or athletes, when that truly is not the case. Engaging in regular strength training has a multitude of benefits for independent aging.
Bone health and integrity:
When you strength train your muscles pull on your tendons which in turn pull on your bones, this stress on your bones causes them to grow strong and resilient. This is especially important for middle aged women around menopause. After menopause women will see significant yearly decrease in bone density, regular strength training can help counteract that.
Independent aging:
Once you hit the age of 30 your body will naturally decrease in total over strength. Once reaching senior status, this decrease can be significant enough that you may require assistance to help you accomplish every day tasks. Beginning a strength training program in your early adolescence will help prevent your need for assisted living when you are older.
Injury prevention:
It’s no secret that recovering from injuries when you are younger is much easier than when you are older. However, increasing your overall strength can help prevent injuries such as bone fractures, muscle pulls and tendon strains. Stronger muscles also increase joint integrity, helping reduce your chance of joint related pain and injuries.
Important exercises for independent aging:
Now before you think you need to become an olympic powerlifter to make sure you age gracefully, it is a lot more simple than that. Training the basic fundamental movement patterns are more than enough to keep you healthy and active for as long as possible. These patterns are:
- Squat (eg goblet squat, barbell back squat, box squat)
- Hinge (eg glute bridge, dead lift, RDL)
- Push (eg shoulder press, bench press, push up)
- Pull (eg pull ups, lat pull down, row)
Takeaway:
Strength training programs are important for everyone and it is never too late to start. Training a few simple movement patterns can have a major impact on your quality of life as you get older and will help you live longer, healthier, happier and more independent.
