Most of us in our Third Age worry about staying active and independent. But what if there was a secret weapon to fight off some of those concerns? Strength training isn’t just for young gym rats anymore.
Even simple strength training can be one of the best things you can do for your health as a Third Ager. Studies show that regular strength training can help you keep your muscle mass, which not only makes everyday tasks easier but also promotes better balance and coordination, reducing your risk of falls. It can even strengthen your bones, helping to prevent osteoporosis.
But the benefits go beyond the physical. Strength training has also been shown to improve mood, boost energy levels, and even sharpen your thinking.
If you’re looking to stay strong, independent, and feel your best, let’s take a look at some simple strength training exercises you can incorporate into your workout.
Getting Started with Strength Training
If it’s been a while since you hit the weights or you’ve never been to that side of the gym, you can get started with strength training pretty easily.
SilverSneakers has a great getting-started guide you can follow, but it’s all about starting small and working your way up.
Most personal trainers will tell you to aim to do some kind of strength training 3-4 times a week and then do cardio on the other days. I believe in doing what you can and taking at least one rest day a week myself.
SilverSneakers recommends that you start with a 10 to 15-minute session and then see how you feel. While you might ease into a workout, you can start to increase your workouts as your body adjusts.
The key of course is to start! You don’t need a gym either. Many of these activities you can do with body weight so you don’t need any fancy equipment.
Strength Training Exercises to Try
The amazing thing about the human body is that we can do a lot of strength training through just functional movements.
With each of these exercises, you can use just your body weight or some simple at-home exercise equipment to increase the resistance and the impact that you get out of them.
In the SilverSneakers guide, you’ll get a simple circuit to try, including:
- Bodyweight squats
- Incline pushups
- Seated rows (using resistance bands)
- Stationary lunges
- Dead bug
Do 10-15 reps of each of these exercises and then repeat 2 or 3 times to get the most out of your workout.
You’ll be surprised at how hard it is the first time but how quickly your body adjusts!
It’s Time to Incorporate Strength Training
It’s never too late to start reaping the rewards of strength training. Remember, even small increases in strength can make a big difference in your daily life. So why not take charge of your health and well-being today?
You might be surprised at how much stronger, more energetic, and independent you can feel!
