Aging is inevitable, but how you age is not. While some people may think that getting older means becoming weaker, frailer, and less mobile, research shows that resistance training can help you maintain or even improve your physical health and function as you age.
Resistance training, also known as strength training or weight lifting, is a type of exercise that involves using your muscles to move against an external force, such as dumbbells, resistance bands, or your own body weight. Resistance training can help you build muscle mass, strength, power, and endurance, which are essential for your daily activities and quality of life.
But resistance training does more than just make you stronger. It can also have positive effects on your overall health and well-being, such as:
Preventing or reversing sarcopenia. Sarcopenia is the loss of muscle mass and function that occurs with aging. It can lead to falls, fractures, disability, and loss of independence. Resistance training can counteract sarcopenia by stimulating muscle growth and repair. In fact, a study published in the Journal of Strength and Conditioning Research found that resistance training can reverse aspects of aging at the gene level.
Improving your metabolism. Muscle tissue is more metabolically active than fat tissue, which means it burns more calories at rest. Resistance training can increase your muscle mass and reduce your body fat percentage, which can boost your resting metabolic rate and help you maintain a healthy weight.
Enhancing your bone health. Resistance training can increase your bone mineral density and reduce your risk of osteoporosis and fractures. This is because resistance training puts stress on your bones, which stimulates them to grow stronger and denser.
Reducing your risk of chronic diseases. Resistance training can lower your blood pressure, cholesterol, blood sugar, and inflammation levels, which can reduce your risk of cardiovascular disease, diabetes, and some cancers. Resistance training can also improve your immune system function and help you fight off infections.
Boosting your mood and cognition. Resistance training can release endorphins, serotonin, and dopamine in your brain, which are neurotransmitters that make you feel good. Resistance training can also improve your self-esteem, confidence, and body image. Additionally, resistance training can enhance your brain function and memory by increasing blood flow and oxygen delivery to your brain cells.
How to start resistance training
If you are interested in starting resistance training, here are some tips to help you get started:
Consult your doctor. Before beginning any exercise program, especially if you have any medical conditions or injuries, you should consult your doctor for advice and clearance.
Start slowly and gradually. If you are new to resistance training, you should start with light weights or low resistance levels and perform one or two sets of 10 to 15 repetitions per exercise. You should rest for at least one day between sessions to allow your muscles to recover. As you get stronger and more comfortable with the exercises, you can gradually increase the weight or resistance level, the number of sets and repetitions, and the frequency of sessions.
Choose exercises that target all major muscle groups. You should aim to perform exercises that work your upper body (chest, back, shoulders, arms), lower body (legs, hips), and core (abdomen, lower back) muscles. Some examples of exercises are chest presses, rows, shoulder presses, bicep curls, tricep extensions, squats, lunges, leg presses, leg curls, leg extensions, abdominal crunches, and back extensions.
Use proper form and technique. To avoid injury and maximize the effectiveness of the exercises, you should use proper form and technique when performing resistance training. You should align your joints, keep your spine neutral, breathe normally, and move in a controlled manner. You should also avoid jerking, swinging, or bouncing the weights or bands. If you are unsure how to perform an exercise correctly, you should seek guidance from a certified personal trainer or fitness instructor.
Listen to your body. You should pay attention to how you feel during and after resistance training. You may experience some muscle soreness or fatigue, which is normal and expected. However, if you feel any pain, dizziness, nausea, or other signs of discomfort or distress, you should stop the exercise immediately and seek medical attention if necessary.
Summary
Resistance training is a type of exercise that involves using your muscles to move against an external force. Resistance training can help you age better by preventing or reversing sarcopenia, improving your metabolism, enhancing your bone health, reducing your risk of chronic diseases, and boosting your mood and cognition. To start resistance training, you should consult your doctor, start slowly and gradually, choose exercises that target all major muscle groups, use proper form and technique, and listen to your body.
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