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If you’ve already read my blog "Why Weight Training Should Be a Priority for Older Adults", or have already come to that conclusion yourself, you may well be wondering how, when and where to start. If that is the case, this guide has got you covered.
The aim of this article is to give you enough information for you to be able to do at least one thing right now to get you moving towards being a stronger and more robust version of yourself. This is about getting prepped and ready to start, the next instalment will give more specific advice about what to actually do in your workouts. So without further ado, here is a step-by-step guide to getting started.
1. Think about why you are doing this In my last blog, I tried to sell the benefits of strength training, and the likelihood is that even if you didn’t read it, you will already have some idea of what it can do for you. The problem is that these benefits may or may not resonate with you or be emotionally relevant. If you are thinking of getting into a lifting routine because you have heard it is a good idea, but don’t actually feel particularly excited by the outcomes, you might struggle to stick with it when it’s a bit cold outside, or it has been a long day and you just don’t feel like training. Establishing a core motivation that is meaningful to you is absolutely critical to help keep you engaged with the process. Me saying you can improve your overhead strength might not mean much, but picking up a grandchild might. If you don’t have grandkids or don’t like the ones you do have, being able to lift your carry-on into the overhead luggage bins on the plane whilst spending their inheritance on a trip to Mexico might motivate you to get in the gym and work on your overhead pressing strength. 2. Think about what your challenges might be This is often overlooked when someone begins an exercise routine or makes lifestyle changes, but this step is actually crucial in the planning stage so that you are proactively managing challenges that might prevent you from lifting weights regularly and frequently. Once you’ve identified your potential obstacles, you can then work on the solutions. These will vary from person to person, but issues like a lack of confidence or knowledge might mean you need to seek help from a professional, like me. 3. Choose your location I’ll write a longer blog about the pro’s and con’s of different locations, probably, but this is a fairly crucial part of the decision making process so is worth addressing now, albeit briefly. I have always said that I wouldn’t walk past one gym to get to another one and what I mean by that is I would generally favour convenience over almost any other concern. The further you have to go out of your way, or more importantly, the longer each session takes (combining travel and training), the greater the likelihood of skipped sessions and poorer outcomes over the long term. Other considerations such as price, equipment, the general feel and crowd will also come into play. Each person will place greater or lesser importance on different characteristics of the gym. One person’s ideal spit and sawdust gym may not appeal to someone who is into brand new, shiny, high end gyms with fluffy towels. The key thing is to think about what your own personal priorities are, and more importantly, what are the deal breakers that could put you off going in the future, and measure up the potential locations based on those factors. It is probable that you might have to compromise on some things, but ultimately you need to find somewhere that you are more or less happy with. Of course, the other option is to get some gym equipment for the home. Depending on things like available space, budget and your knowledge of home workouts, this can work, but it can also be a bit limiting in terms of progression and variation in the long run. 4. Get a plan and stick to it There are a huge number of programmes and exercises out there. Most gyms will have a lot of different machines, not to mention barbells, kettlebells, dumbbells and benches, and the decision about what to use and how to structure your workouts can result in a scattergun approach and a lack of tangible results. Whilst there is some debate about how long to stick to a specific plan, most fitness professionals will agree that having some kind of pre-planned workout for an extended period and that you follow is a good idea. Most plans will include some movements that make sure the whole body receives some attention, as well as sets and reps schemes for you to aim for. You might find that you have to make some adjustments as you go, particularly if you have grabbed a plan “off the shelf”, so to speak, as you might struggle with a specific movement or the gym doesn’t have the requisite equipment, but a few variations here and there is better than just making it up as you go along. If in doubt, speak to a fitness professional for advice in getting a plan tailored to you and your circumstances. 5. If in doubt, get help! Getting started in the gym can be daunting. There is a lot of information out there, some of which is conflicting. If you are unsure about what you are doing, hiring someone who knows how to navigate those first few steps can be invaluable. Getting some clarity and support can really help your confidence and long term independence. Hiring a trainer with experience of helping people in your situation to show you what to do and how to do it as well as writing you a programme to follow. I obviously have a bias towards myself, and it is my blog, so I highly recommend emailing me to get a call booked in to discuss how I might be able to help you. Hopefully you will have found this helpful, but if not, please reach out in the comments if you have any questions on getting started with weight training. Next time, I’ll go over some of the specifics of what your programme might look like once you are ready to get lifting.
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If you are reading this, there is a chance you’ve reached your half century and are now officially in the over-fifty age group. There is a good chance you’ve already noticed that some of your youthful athleticism that you once took for granted has begun to wane at least to some degree. It might be that you’ve already started to look into ways of holding back that part of the ageing process and have considered joining the gym, but what should you do with your time there? Jump on a x-trainer, join a spin class, take up yoga?
In this blog, I’m going to try and make the case for weight training, at least as a priority, and its potential benefits to us and how they might impact on our lives. We all acknowledge the inevitable passage of time, and as we progress in age, it becomes increasingly vital for us to take control of our physical health as Mother Nature starts to take less interest in our wellbeing. This includes a gradual reduction in our strength and power, which in part is down to a gradual decrease in muscle mass. With this in mind, weight training emerges as a key component of maintaining that muscle mass as well as bone density, and overall well-being. One of the primary concerns with ageing is the gradual loss of muscle mass, known as sarcopenia. Weight training, involving progressive resistance exercise, can effectively counteract this decline by stimulating muscle growth. The increased muscle mass not only contributes to enhanced strength and functionality but also plays a pivotal role in supporting metabolism. Metabolism tends to slow down with age, often resulting in weight gain. Engaging in regular weight training sessions can help mitigate this effect by boosting metabolic rate. We often focus our training and dietary interventions on reducing body fat, which is very important, but this can often lead to neglecting the kind of exercise that leads to being undermuscled, which can make mundane activities of daily living, such as carrying the shopping more challenging, and other tasks no longer feasible at all. Furthermore, weight training has proven to be beneficial for bone health, a concern particularly relevant to older individuals who might be more susceptible to osteoporosis and fractures. Weight-bearing exercises exert stress on the bones, prompting them to adapt and become denser. This adaptive process contributes to improved bone mineral density and overall skeletal strength. We often think of weight training as targeting our muscles in isolation, but the truth is that the whole musculoskeletal system. Bones, joints and connective tissue all benefits from regular strength training. Weight training also has a positive impact on metabolic health that has historically been considered to be a benefit exclusive to aerobic exercise. It helps regulate insulin sensitivity and glucose metabolism, which are crucial factors in reducing the risk of type 2 diabetes. Additionally, weight training contributes to improved cardiovascular health by reducing blood pressure and enhancing lipid profiles. Typically, people have favored aerobic exercise such as jogging and cycling as they get older in an attempt to reduce their risk of cardiovascular disease, but now it looks like those kinds of benefits are more or less common to any regular exercise. With that in mind, it starts to make sense that we do more weight training, which has the additional benefits already mentioned. If you get can many of the health benefits of cardiovascular exercise but with the additional benefits of being stronger and better able to perform activities of daily living, it starts to look like a no brainer. The mental health benefits of weight training should not be overlooked. Engaging in regular exercise has been shown to alleviate symptoms of anxiety and depression, which can become more prevalent with age. Weight training provides a structured and goal-oriented form of physical activity that can have a positive impact on mood and cognitive function. The caveat here is that there is no “one size fits all” approach to mental health. If you feel like you have mental health concerns, I highly recommend seeking out help from a qualified professional rather than a fitness professional. Weight training also appears to delay the onset of Alzheimer’s disease as well as reducing Alzheimer’s associated behavioural issues. In summary, weight training holds numerous advantages for individuals over fifty, grounded in scientific research. Summary of benefits:
With all that in mind, you’ll probably be wondering how and where to get started. Here’s my step by step guide:
Before I sign off, there’s one last piece of advice I would like to try and impart, and that is don’t be scared! Weight training is incredibly safe. In terms of injuries per hours of activity, weight training is far better than activities like running. The key thing is to lift within your capabilities, allow your body to rest and recover and fuel that process and you’ll get stronger and more resilient over time. Tune in for the next instalment which will cover getting started in more depth. |
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