Scanning through the latest workout trends on FitTok or in your local gym, it’s obvious that a shift has occurred. Once dominated by cardio enthusiasts, the spotlight has now turned to strength training. No longer is it just younger men hitting the weights; people of all ages and genders are embracing heavy lifting and equipment in their routines.
For certified fitness trainer and owner of Core Cycle and Fitness LaGree, Denise Chakoian, this shift is welcomed. She believes that strength training is a non-negotiable for adults over 50, describing it as the closest thing to a fountain of youth. The game changes once you hit 50, and strength training becomes essential in combating the changes that occur in the body.
Amanda Dvorak, a certified personal trainer with Garage Gym Reviews, echoes this sentiment, emphasizing the importance of strength training for individuals over 50. With age, muscle mass naturally decreases, leading to issues like sarcopenia and declining bone density. Dvorak explains that strength training not only helps build muscle mass and bone density but also improves stability and metabolic health.
Beyond the physical benefits, Dvorak emphasizes the importance of functional independence that comes with strength training. The ability to carry groceries, climb stairs, or travel comfortably all rely on strength and mobility, both of which are enhanced through resistance training.
While the exact number of minutes needed for strength training varies, both Chakoian and Dvorak agree that regular sessions are crucial for overall health and well-being. Chakoian recommends 90 to 150 minutes of strength training per week for most healthy individuals over 50. Dvorak suggests a minimum of 60 minutes per week, broken down into 30-minute sessions.
Factors like experience, health status, intensity, and weight used all play a role in determining the ideal strength training regimen. Chakoian advises starting gradually for beginners or those with chronic conditions, while seasoned athletes may require longer sessions. Dvorak stresses the importance of intensity in strength training, emphasizing the need for proper rest between sets for effective results.
When structuring a strength training workout, Dvorak recommends focusing on major movement patterns like squats, hinges, pushes, pulls, and carries. Working towards a rate of perceived exertion of seven out of ten and targeting reps based on the weights used are key elements in a successful workout routine.
In conclusion, strength training isn’t just a trend; it’s a vital component of overall health for individuals over 50. By incorporating regular sessions into your routine and focusing on proper form and intensity, you can reap the many benefits that strength training has to offer.
Peace Nero is a writer and blogger who loves to explore different topics of self-development. She shares her personal experiences in order to help people discover their true purpose in life.