Fit Over 50? HECK YEAH!
A networking friend of mine asked, “Lois, can I gain muscle now that I am over 50?”. To which my reply was, “HECK YEAH you can”.
Listen, aging is a natural part of life, but its effects on our bodies can be challenging if you don’t exercise regularly. One of the most noticeable changes is the sneaky loss of muscle mass, strength, and function, known as sarcopenia. Imagine, your muscles start saying “ciao” at a rate of 3-8% per decade after you hit 30, and this speeds up even more after 60. Along with muscle loss, your muscles also undergo some behind-the-scenes biochemical and metabolic changes which is often why people change how they gain weight.
However, here’s the good news: many people achieve amazing feats of strength and endurance well into their golden years. The best part? You don’t need to bench press 250 pounds or run a triathlon to show off the benefits of strength training.
Plan of Action
Incorporating a weight training routine into your weekly schedule can help you outsmart aging muscles and keep you feeling vibrant. Let’s dive into a fun and effective strength training program that you can tackle 4-5 times a week:
Warm-Up
Kick off your session with a warm-up that gives your body a “heads-up” it is about to be working out. Spend 10 minutes on:
– Dynamic movements: Think arm circles, butt kicks, and gentle torso twists.
– Light cardio: walking, jogging, or jumping jacks to get your heart pumping and your circulation flowing.
Strength Training
All the major muscle groups should be targeted at least 1x a week to ensure balanced strength. The weight should be heavy enough to get moderate discomfort by the last two or three repetitions. If the weight is not heavy enough you will not see the muscles change. If you need help figuring out what specific weights you should use, schedule a evaluation with us and we can help you discover it. Here’s a sample upper body/lower body split routine to get you started:
1. Upper Body:
– Dumb-bell Chest Press: 3 sets of 8-12 reps
– Bent-Over Rows: 3 sets of 8-12 reps
– Overhead Shoulder Press: 3 sets of 8-12 reps
– Hammer Bicep Curls: 3 sets of 10-15 reps
– Tricep Dips: 3 sets of 10-15 reps
2. Lower Body:
– Air Squats: 3 sets of 8-12 reps
– Stationary Lunges: 3 sets of 10-15 reps (each leg)
– Good Mornings: 3 sets of 10-15 reps
– Calf Raises: 3 sets of 15-20 reps
– Glute Bridge: 3 sets of 8-12 reps
3. Core:
– Side Plank: 2 sets of 30-60 seconds on each side
– Russian Twists: 3 sets of 15-20 reps (each side)
– Bicycle Crunches: 3 sets of 15-20 reps (each side)
– Superman: 3 sets of 10-15 reps
– Bird dog: 3 sets of 15-20 reps
The Cool-Down
Wrap up your session with a cool-down to help your body recover and keep muscle soreness at bay. Spend 10 minutes on:
– Static stretches: Hold each stretch for 20-30 seconds, focusing on all major muscle groups.
– Deep breathing exercises: Promote relaxation and bring your heart rate down.
Top 4 Benefits of Strength Training after 50
By embracing a regular strength training routine, you’ll:
– Reduction of Sarcopenia: Keep your muscle mass, strength, and function in daily life.
– Boost Metabolism: Remember muscle burns more calories at rest.
– Elevate Mental Health: Improve mood and have a happier outlook on life.
– Enhance Longevity: Stay active and enjoy life to the fullest well into your later years.
The Takeaway
Strength training is your ticket to outsmarting the aging process. With a fun and consistent routine, you can maintain muscle mass, boost metabolic health, and improve your overall quality of life. Remember, you don’t need to lift crazy heavy weights or run triathelons to see the benefits. Dedication to your fitness journey will lead to fantastic results, helping you stay strong and vibrant after 50 years old and beyond.
So, get ready to flex your future and embrace the fun of strength training. Your future self will thank you! And again, if you need help give us a call to schedule your fitness evaluation.