Strength Training Beyond 50: Building a Stronger and Healthier You
- Vitality Fitness and Rehab
- Dec 18, 2023
- 5 min read
As we age, maintaining strength becomes crucial for overall health and well-being. Fortunately, it's never too late to start strength training. In fact, engaging in regular resistance exercises can be a game-changer for individuals over 50, promoting not only physical strength but also enhancing bone density, joint health, and metabolic function.
Understanding the Importance of Strength Training for Adults
The benefits of strength training extend far beyond just building muscle. For individuals over 50, it plays a pivotal role in maintaining independence, reducing the risk of falls, and supporting a healthy weight. Contrary to common misconceptions, age is not a barrier to building strength; it merely requires a tailored approach to exercise. As we have said frequently, it matters more of your training age than your biological age. You could be 60 years old and have 10 years of training experience vs someone who is 50 years old and who has never stepped foot in a gym before.
Assessing Your Current Fitness Level
Before embarking on a strength training journey, it's essential to assess your current fitness level. This involves evaluating your strength, flexibility, and cardiovascular fitness. Consider consulting with a fitness professional or healthcare provider to identify any specific considerations or limitations based on your health status. Working with a professional will save you time in the long run as you will learn more in 6-8 weeks of working with a professional than you would in a year of self-study. You must also consider what life stressors can do to our body including our choice of careers. For example, a desk worker may find themselves stiff through the upper back and have rounded shoulders whereas a tradesman may find some issues around the knee complex. These kinds of structural barriers need to be assessed early on in your fitness journey to ensure that you are learning correct movement patterns.
Setting Realistic and Achievable Goals
Setting realistic and achievable goals is a key aspect of any successful strength training programme. Start by establishing both short-term and long-term objectives. Short-term goals might include mastering proper exercise form, while long-term goals could involve reaching specific strength milestones. Tailor your goals to your individual capabilities and aspirations. We use SMART goals with our clients.
Specific
Measurable
Achievable
Realistic
Time-bound
SMART goals are proven to increase likelihood of achieving your goals.
Designing a Personalised Strength Training Program
A well-rounded strength training program for those over 50 should encompass various elements. Resistance training, flexibility exercises, and cardiovascular workouts should all be included. Begin with a light - moderate intensity and gradually progress to more challenging exercises as your strength improves. It is important to follow a PERSONALISED programme as we mentioned earlier on, everyone has individual requirements and following the wrong programme for you could be detrimental to health. Varying your strength training by manipulating the number of reps, weight, sets, rest time, plane of motion, direction, speed and exercises is the best way to ensure robustness and vitality.
Here is an example intermediate routine that we may use with certain individuals. The programme is very generic and should not be performed unless advised by your doctor. We highly recommend an extended warm-up which you are able to view via the British Heart Foundation’s youtube page.
Nutrition for Strength and Recovery
Nutrition plays a vital role in supporting your strength training efforts. Ensure an adequate intake of protein to support muscle repair and growth. Hydration is equally important, so drink plenty of water throughout the day. Consider consulting with a nutritionist for personalised dietary recommendations based on your individual needs. We spoke on the importance of protein in combating age related muscle loss (Sarcopenia) which you are able to view here.
Special Considerations for Over 50s
As we age, certain considerations come into play. Individuals with joint issues or chronic conditions should consult with their healthcare provider before starting a new exercise programme. Modifications and adaptations can be made to accommodate specific health challenges, ensuring a safe and effective workout routine. The evidence does suggest that those over 50 can be more sensitive to high volumes in their training so volume should be managed appropriately. As previously mentioned there may be some movement issues due to life and this should also be considered when creating your programme.
Incorporating Functional Fitness
Functional fitness exercises focus on movements that mimic activities of daily living. These exercises enhance strength, balance, and flexibility, contributing to improved overall functionality. Examples include squats, lunges, deadlift, rows and balance exercises. Incorporating functional fitness into your routine can make a significant difference in maintaining independence as you age.
Mental Well-being and Strength Training
Beyond the physical benefits, strength training has positive effects on mental well-being. It can reduce stress, anxiety, and depression while boosting mood and cognitive function. Consider incorporating mindfulness and relaxation techniques into your routine, such as deep breathing or meditation, to further enhance the mental health benefits of strength training.
Tracking Progress and Adapting the Programme
Regularly track your progress by keeping a workout journal and periodically reassessing your fitness level. As you gain strength, gradually increase the intensity and challenge of your exercises. This ongoing adaptation ensures continued improvements in strength and overall fitness. Taking notes of the exercise you use is the best way to implement progressive overload. Progressive overload can be defined as gradually increasing the difficulty of exercise overtime to increase strength, endurance, balance and overall fitness.
Final Word
Embarking on a strength training journey after 50 is a powerful investment in your health and longevity. With a personalised and well-rounded approach, you can not only build physical strength but also enjoy the numerous benefits that come with an active and healthy lifestyle. Remember, it's never too late to start, and the journey to a stronger and healthier you begins with that first step. Consult with professionals, listen to your body, and embrace the transformative power of strength training in your golden years. Falling in love with the process and not becoming fixated on the outcome is the best way to stay motivated and disciplined with your routine. Do this by picking activities you enjoy and starting small. It is not realistic to get up at 5am everyday to run 10 miles before getting the kids ready for school and going to work. It is more realistic to start small by running 3 times per week and slowly building up. We will discuss building habits in greater detail in a later blog.
Live, move and feel better, for longer.
You are able to find videos on exercise and diet tips for maintaining a healthy strong body on our social media channel here: Facebook , Instagram
If you have any further questions, please email us info@vitalityrehabfit.co.uk. Alternatively, our team will be posting a blog each week discussing various conditions and the aging process which you can get emailed to you weekly by going to our website here and entering your email.