ASPECTS OF NORMAL AGING CAN BE IMPROVED WITH STRENGTH TRAINING

Why does a person work hard all their life saving up for retirement? Is it just to sit around and do as little as possible, maybe to be served and cared for by someone else? Maybe you fall on the opposite end of the spectrum; you want to be adventurous and independent, the cool grandparent the grandkids want to come visit. Unfortunately, the likelihood of that happening decreases as the body becomes more weak and frail.

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STOP FOCUSING ON HEALTH. START FOCUSING ON YOUR VALUES

“I want to get healthy.” That’s what you’re supposed to say, right? But is that what you really want? At the end of the day, do you really want to be remembered as “she was really healthy”?  Chances are, you want what health allows you to do. Maybe it is to be able to travel and be active out in nature or spend quality time with grandkids and family. To have mental clarity to innovate and be creative.  To feel confident. Experience life.

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ASPECTS OF NORMAL AGING CAN BE IMPROVED WITH STRENGTH TRAINING

in greater fitness and performance.


Here is a basic guideline for designing a weight-training program:



You simply cannot stay in any one of these repetition ranges for too long. I often hear, “I’m trying to tone up or lose weight, so I am doing light weights with high repetitions.” As shown above, light weights with high repetitions falls into the “muscle endurance” category. To build muscular strength, lifting in the lower repetition ranges with heavier weights would be more beneficial. The higher repetition ranges with lighter weights are more beneficial for bodybuilders looking to increase the look of visual striations in the muscle, which is probably not the look most people I talk to are going for.

If you want to diminish those aches and pains, improve your performance, balance or posture, lose weight or get back to doing something you love, you should consider improving your strength, power and muscular endurance. The team at Body Structure can help if you have any concerns about old injuries or if you want help putting together your own individualized strength training plan. Body Structure provides a safe, evidence-based path, starting with a physical therapist (covered by insurance) and then graduating to one of our exercise specialists.


The list of benefits from exercise are extensive and ALL to your advantage. Here are a few:


Why does a person work hard all their life saving up for retirement? Is it just to sit around and do as little as possible, maybe to be served and cared for by someone else? Maybe you fall on the opposite end of the spectrum; you want to be adventurous and independent, the cool grandparent the grandkids want to come visit. Unfortunately, the likelihood of that happening decreases as the body becomes more weak and frail. Falls are the No. 1 injury-related cause of death among those age 65 years and older, and a frail, weak body will dramatically increase that risk.


There are aspects of normal aging that can be improved or significantly delayed by increasing physical activity, specifically strength training. Sarcopenia, or muscle weakness, is a normal, age-related phenomenon that occurs at a rate of 1 percent to 5 percent of muscle loss per year after age 30 years (Avers, 2009). This diminished strength can lead to an increased risk of aches and pains, falls, disability and decreased function. It is critical to stop this downward spiral of muscular atrophy by incorporating strength training into your life, especially if your goals are to be active and independent into your golden years.


Strength training in a conservative manner is safe, and the benefits far outweigh any risks. The Centers for Disease Control and Prevention (CDC) recommends doing strength training activity a minimum of twice a week. The training should work all major muscle groups to gain health benefits. Participating in strength training more frequently will result