Title: Your Guide to Strength Training Over Age 50
Headings: Your Guide to Strength Training Over Age 50
Your Guide to Strength Training Over Age 50
Weight Training vs. Aerobics
Discomfort vs. Pain
Additional Benefits
Reverse Aging
Strengthen Bones
Ease Joint Pain
Better Quality of Life

Content: Research shows people over the age of 50 who are inactive are at a higher risk of falls because their muscle tone is weak, flexibility is often limited, and balance may be precarious. 3 ﻿
To reduce the risk of falls and injury when starting out, begin by strengthening large muscle groups including legs, arms, and trunk muscles for 3 to 4 weeks of at least twice weekly weight training sessions before incorporating long walks or other aerobic exercises. 2 ﻿
For active adults, the U.S. Department of Health and Human Services recommends 20 to 30 minutes of weight training two to three times a week, 20 to 60 minutes of aerobic activity 3 to 5 days a week, and stretching exercises at least twice a week. 4 ﻿
Strength training isn't limited to free weights or machines. You can also achieve the benefits of using water, your body weight, or elastic bands for resistance. Discomfort vs. Pain
While no pain, no gain may be a mantra in the weight room, you shouldn't actually experience pain while lifting weights. Some discomfort is to be expected as you work the muscle to fatigue. When muscles are challenged by resistance, tissue breakdown occurs. It's normal to feel some soreness the day after a workout as the muscle fibers heal and become stronger. If you feel joint or nerve pain, or are putting a tremendous amount of strain on any part of the body, you're probably going overboard and can harm yourself.