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: 1 ﻿
The benefits of strength workouts are indisputable, but getting started after age 50 may present a few challenges—especially if you have a history of back, hip, knee, or other joint pain. Before getting started on a new exercise routine, consult with your doctor. The National Strength and Conditioning Association recommends older adults perform strength training exercises 2 to 3 days a week. 2 ﻿ Focus on working all of the major muscle groups, including arms, legs, shoulders, and trunk with a goal of lifting a weight just heavy enough to achieve 10 to 15 repetitions before the muscles become fatigued. Strength training isn't limited to free weights or machines. You can also use water, your body weight, or elastic bands for resistance. Adults age 50 and older may also find it helpful to start by seeing a physical therapist help increase range of motion and strength in any stiff, painful joints, and consider taking a few sessions with a personal trainer to ensure you are lifting correctly to avoid injury. Weight Training vs. Aerobics
Most older individuals are well aware that they need regular aerobic exercise, such as walking, swimming, or running, to strengthen their heart and lungs and tone their bodies, but many ignore weight training or resistance training . Strength training is the only type of exercise that can substantially slow and even reverse the declines in muscle mass, bone density, and strength that were once considered inevitable consequences of aging. 2 ﻿
Older adults who have been sedentary for a while will benefit from establishing a strength training routine before beginning a walking program or other aerobic activity.