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: 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. 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.