Why Strength Training Is Important For Men And Women Over 50

For men and women over 50 Strength Training can put that spring back in your step and have you feeling younger for a lot  longer. It is like having a drink from the ‘fountain of youth’.

The ageing process starts around 30 but you will notice it more after 40 especially if you don’t do any regular exercise.

If by 50 you still haven’t been doing any regular exercise things are definitely on a downward slide and picking up speed.

At 60, without regular exercise things are plummeting and will continue to if you don’t do something about it.

You can choose to do Cardio or Strength Training however it is considered Strength Training and in particular Functional Strength Training that will have the most significant impact. If you don’t do any type of Strength Training this is what you have to look forward to:

If you are 40-49 and you haven’t started Strength Training you will have:

• noticeable losses in strength
• loss of power
• loss of muscle mass
• loss of bone density(women start this in their 30s)
• loss of balance
• loss of flexibility

By the age of 50-59

• 12-14% loss of strength and power over the decade
• 6% loss of muscle mass over the decade
• 10% loss of bone density ( a women’s is greater) over the decade
• Continued decrease in balance and flexibility

Age 60 and onwards

• Another 12-14% loss of strength and power per decade
• Another 6% loss of muscle mass per decade
• Another 10% loss of bone density for men over the decade
• Women lose approx 2-3 % bone
• Continued decrease in balance and flexibility

This rate of physical attrition doesn’t need to happen to you. It can be kept in check with Functional Strength Training

Functional Strength Training is where you use your own body and muscles to support yourself while doing strength exercises. These exercises usually closely replicate your lifestyle activities such as: Pushing, Pulling, Bending, Twisting, Lunging, Reaching, Catching, Squatting, Turning, Throwing, Carrying. This type of training trains the body as a total unit not individual parts which is how the body is meant to move and work . Your body will function better and you will feel younger and get that spring back in your step by being stronger and feeling stronger.

The benefits of having a strong functioning body are:

1. You can continue your lifestyle and leisure activities or even start new ones. No need to stop because you are getting older.
2. Reduce or eliminate back pain depending on the cause.
3. Maintain or even increase muscle mass which plays a crucial role in weight management.
4. Maintain or increase bone density. You can’t see it or feel it but it happens.

I think the biggest benefit of Functional Strength Training is the ability to continue to do all the things you currently do and also possibly do them better.

For example you will be able to:

• drive a golf ball further
• move and hit better in tennis
• have better balance and strength for surfing
• lift, carry, dig and bend much more in the garden
• walk, stand and move without back pain
• lift and carry things without fear of injury
• hike, bushwalk, sightsee, or trek with a back pack

For men and women over the age of 50 Strength Training will be like a “fountain of youth” for you.