Strength training is not just for bodybuilders. Weight training is necessary for all ages whether the age is 7, 30 or 80 years old. Kids can begin strength training at age 7 using their own body weight, then can graduate to using light weights as they get stronger.
A few misconceptions about weight training are that parents think kids are too young to be lifting weights, women think it will make them look bulky and manly, and the older population feel lifting weights is risky and unsafe at their age. This is all false thinking.
The truth about weight lifting is if you start at your current fitness level, and if you lift safely (maybe coached by a professional) weight lifting is the best thing you can do for your body and mind. Gaining muscle does not mean you get “big,” but what it does mean is muscle supports health, increases metabolism, improves mobility, independence, sharpens your thinking skills and improves overall daily function as you age.
One thing to consider, muscle loss declines at age 30, so when you don’t have much muscle mass to begin with, this can be a very risky stage to enter as you get older. Simple tasks like getting out of a chair, climbing steps, getting bags of groceries out of your car, picking up your kids or grandkids can be more challenging the weaker you are.
Here is the breakdown of age groups and the benefits you get from strength training:
Kids and Teens
• Builds bones health as they grow, and connective tissues.
• Improves coordination, motor skills, balance and physical development.
• Supports sports performance.
• Can help establish health discipline as they mature into young adults.
Adults
• Increases and preserves muscle mass.
• Improves metabolism and helps with weight management.
• Enhances physical performance for daily activities and sports.
• Reduces the risk of injuries by strengthening muscles around joints.
• Supports mental health by reducing stress and improving mood.
Seniors
• Improves balance and stability for reducing falls.
• Maintains independence for everyday tasks.
• Supports bone health and may help reduce the risk of fractures associated with Osteoporosis.
• Contributes to longevity and mobility.
Strength training is one of the few forms of exercise that delivers lifelong benefits, helping people maintain health, mobility, confidence and independence from childhood through older adulthood. Regardless of age, it’s important to strengthen all major muscle groups (legs, glutes, chest, back, abdomen, shoulders and arms).
Keep it simple if you are a beginner to weightlifting, train roughly 2-3 days a week at 20-30 minutes. Once you get stronger you can increase more days a week. It’s important to always stretch after you train, this way you are getting your flexibility while repairing your muscle fibers.
Ashley LaMorte is a nationally certified fitness instructor and has been in the fitness industry close to a decade. Over the years, she has gotten the opportunity to instruct group X boot camps at gyms and train private clients from all walks of life, all over the Bay Area. She now has her own mobile fitness business LaMorte Lift. Learn more at LaMorteLift.com.
