Strength training has benefits for all ages, but it can be a neglected part of an exercise regimen for men and women aged 50 years and older. Research suggests that when performed correctly, strengthening exercises are a safe way to improve fitness and health, even in older adults who have health conditions such as arthritis.
In fact, strength training—when used along with aerobic exercise—can have significant effects on your mental and emotional well-being. As you age, strength training can help reduce the effects of many diseases and health challenges, such as
· back pain
Strength training encourages increased bone density and builds muscle mass. Strength training can also help you each and maintain a healthy body weight by promoting increased metabolism and decreased body fat. Better still, it improves overall body composition and reduces the risks of obesity-related diseases.
How often should a person engage in strength training to experience these benefits? Ideally, you should perform 30 to 60 minutes of exercise on three nonconsecutive days a week. Exercise all major muscle groups at moderate intensity, doing 10 to 15 repetitions, for one or two sets. As you get stronger over time, you can increase the weights.
While strength-training exercises have numerous benefits, they must be performed properly to ensure safety and maximum gains. It is particularly important that older adults consult a doctor before beginning a strength-training program. You can consult a physical therapist who are experts in screening for problem areas to ensure a safe and healthy start to strengthening program.