As we age, normal changes include a slower metabolism, reduced strength and muscle mass, stiffness in the joints and decreased bone mineral density. However, completing the recommended guidelines of 2-3 x strength training sessions a week for older individuals can improve quality of life and reduce all-cause mortality.
Resistance training (also called strength training or weight training) is the use of resistance to muscular contraction to build the strength, anaerobic endurance and size of skeletal muscles. Resistance training is based on the principle that muscles of the body will work to overcome a resistance force when they are required to do so. When you do resistance training repeatedly and consistently, your muscles become stronger.
How much resistance training should I do?
World Health Organisation (WHO) recommends strength training 2-3 x a week of non-consecutive days alongside 150 minutes of cardiorespiratory training.
Recommended for older adults to complete 8-10 exercises for the major muscles, 8-12 repetitions per set and pain free full range movements.
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Examples of Resistance Training
Different types of resistance training include:
· Free weights; classic strength training tools such as dumbbells, barbells and kettlebells.
Medicine balls or sandbags; weighted balls or bags.
Weight machines: devices that have adjustable seats with handles attached either to weights or hydraulics.
Resistance bands; like giant rubber bands; these provide resistance when stretched. They are portable and can be adapted to most workouts. The bands provide continuous resistance throughout a movement.
Suspension equipment: a training tool that uses gravity and the user's body weight to complete various exercises.
Your own body weight; can be used for squats, push-ups and chin-ups. Using your own body weight is convenient, especially when travelling or at work.
Benefits of Resistance Training
Improved muscle strength to protect your joints from injury.
Maintaining flexibility and balance, which can help you remain independent as you age.
Weight management and increased muscle to fat ratio. As you gain muscle, your body burns more kilojoules when at rest.
Prevention or control of chronic conditions such as diabetes, heart disease, arthritis, back pain, depression and obesity.
Improved mobility and balance.
Increased bone density and strength and reduced risk of osteoporosis.
Improved sense of wellbeing; resistance training may boost your self-confidence, improve your body image and your mood.
Improved sleep and avoidance of insomnia.
May help reduce or prevent cognitive decline in older people.
Greater stamina; as you grow stronger, you won’t get tired as easily.
Enhanced performance of everyday tasks.
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Post Created By Brooke - Accredited Exercise Physiologist.
Prescribe Exercise are your local exercise physiology specialists. We provide exercise rehabilitation to assist manage and prevent injury and chronic disease in the Wollongong and Illawarra area. Our programs will assist to achieve personal excellence, we do this by taking the time to educate and empower you with the highest quality care and exercise best practice available. We genuinely care for our clients and want to make a difference in your life, we will help you to get better and stay better so that you can regain control of your health once again.
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