Many older adults do cardio and aerobic activities but hate to include strength training in their workout routine. They often don’t believe that they are able to do strength training exercises or build muscle. Luckily, science contradicts these myths. Here we look at the realities behind them.
Myth: I’m way too old for strength training.
Reality: Strength training is for people of every age. Older adults who strength train can ease arthritis pain; improve their strength, muscle mass, and bone density; promote heart health and stabilize glucose levels; control weight; and decrease the risk of falls.
Myth: Strength training is only for men.
Reality: Women need to strength train, too. It’s crucial for women to keep their bones and muscles strong. After menopause, women lose bone and muscle mass, making them more at risk for osteoporosis.
Myth: Strength training is dangerous.
Reality: As long as you use the correct form and lift the weight that is right for you, strength training is safe. Learning from a trainer or fitness specialist will help you build muscle safely.
Myth: I am not strong enough to do strength training.
Reality: You do not have to be strong to start a strength-training program. In fact, beginning a strength-training program can make you stronger. You can start out by lifting light weights or light resistance bands, then progress as you get stronger.
Myth: I will get hurt if I lift weights.
Reality: Please do not believe this myth. Building muscle is important for older adults. It can strengthen your bones and muscles, keeping you flexible and strong while building endurance and reducing falls.
At Acacia Creek, a Masterpiece Living Certified Center for Successful Aging, and retirement community, we believe that strength-training is an important part of all wellness categories – intellectual, social, physical, and purposeful. If you would like to start a strength-training program, I’d love to help! Come to the gym annex Mondays and Wednesdays from 1:00 to 1:45 p.m. to get started. And, take advantage of our fitness classes, like Sit & Be Fit, Functional Fitness, and Muscle Maintenance. These are a great start for building muscle strength, flexibility, and endurance.
By Yanasa Williams, Exercise Physiologist
Acacia Creek Retirement Community inspires residents to live an active, meaningful life. Our mission as a senior community is to enrich the independence, well-being, and security of our residents through exceptional services and care based on Masonic values.
To learn more about Acacia Creek or our senior housing opportunities, visit us at www.acaciacreek.org.