Any resistance-based exercise, such as weightlifting, is a great strategy to maintain muscle mass and promote good health as you become older. Most individuals avoid weightlifting as they become older because they believe it would harm them, but this is not the case! All it needs is a bit extra thought and care.
Seniors can safely lift weights and enjoy all of the benefits that come with it if they contact a physiotherapist or personal trainer. Here are our expert Eric Leckie's top ten weightlifting suggestions...
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Perform a warm-up and cool-down routine.
Warming up properly before beginning your workout is essential for avoiding injury and increasing muscle mass. If you're able to break a sweat, you've had a terrific workout. This indicates that your muscles are heated and ready to go! You'll be more prone to injury or stiffness if you don't warm them up before an exercise.
Warm-ups and cool-downs are equally vital. Unfortunately, most people overlook this aspect of a workout, despite the fact that it is one of the most crucial. Cool downs allow the heart rate to gradually return to normal, allowing the body to prepare for healthy recovery after any exercise session, especially one involving weightlifting. Aim for a 5-minute treadmill walk or even simply.
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Muscles must be activated.
It's critical to activate any muscle groups you're about to work once you've completed your warm-up. This will not only assist to limit the danger of injury, but it will also aid to prime the body to reap the full benefits of weightlifting.
Using a and focusing on movements that employ the key muscle groups you're about to train is the greatest technique to activate muscles. (For further information, see our page on ).
Concentrate on proper form.
Working with a trainer, especially if you're new to weightlifting, may be a smart choice because proper form is so vital. Performing the exercises in front of a mirror is the greatest approach to verify your form. Don't be self-conscious about your appearance; good form is essential for avoiding injury and maximising the advantages of each activity.
As you execute repetitions throughout your workout, keep an eye on yourself in the mirror. This will help you maintain correct form and allow you to make any necessary modifications.
Keep yourself hydrated.
It's always vital to drink water, but it's extremely important when you're working out! Especially when you're putting your body through any type of resistance workout, such as lifting weights. During a workout, we recommend drinking at least one to two glasses of water to keep the body hydrated.
Because weightlifting engages multiple muscle groups, your body will require extra water to be hydrated and perform properly.
Each workout, keep track of the weights you used.
It's a good idea to keep track of the weights you've used for each session to ensure that you're making improvement. You may do this on your phone or on a notepad. This can help you maintain consistency with your weights and may indicate when it's time to increase the weight for specific workouts.
When it comes to exercise, avoiding injury is always a worry, but as we get older, we need to take extra precautions because our bodies are a little more frail. We may not be able to push the boundaries as far as we could when we were 20 years old.
If you're training and you're experiencing a minor ache or muscle strain, it's best to stop for the day. It's not worth it to attempt to push through it. A week of suffering and pain after an accident can be avoided by stopping early. The importance of taking care of one's body increases as one grows older. (Take a look.)
Find a physiotherapist who can assist you with any of these bothersome injuries. You must keep in mind that you are no longer twenty years old. If you're training and you get a minor ache or muscle strain, you should stop for the day. Stopping sooner rather than later can save you a week of suffering and pain. The more you get older, the more important it is to take care of your body. To remain on top of any nagging issues, get a good physiotherapist.
Incorporate rest days in between sessions.
Including recuperation days in between weightlifting workouts is a terrific approach to allow the body to recuperate while still increasing strength and muscle mass. This does not, however, have to be a total day off from exercise. To jumpstart your body's recuperation process, grab a friend and go for a quick walk or a light swim.
Set Ranges and Rep Properly
The majority of people who are interested in lifting weights want to enhance their strength. You should aim for two to three sets of less than six repetitions of each exercise to achieve this. If you want to gain muscle, though, you should aim for three to six sets of six to twelve reps.
Don't know where to start when it comes to creating a fitness routine? Seek the help of a personal trainer or a physiotherapist. They are more than capable of assisting you!
Don't rush and concentrate on muscle contraction.
When it comes to weightlifting, the old adage "concentrate on quality not quantity" holds true. Because you're lifting huge weights, you're more likely to get an injury. Make sure every repetition is of good quality and that you can feel every muscle flex throughout each exercise to reduce the chance of injury and achieve the best results from your efforts.
Adults over the age of 50 should do 2-3 resistance-based (weightlifting) workouts per week, focusing on the major muscular groups.
If you're a newbie, you won't be able to immediately jump in and start lifting weights like you did in high school. There's no reason why someone over the age of 50 can't start lifting weights if they follow the recommendations we just gave them and seek advice from a competent practitioner. They'll assist you in becoming stronger and gaining muscle mass. So go to your local gym, make an appointment with a personal trainer, and obtain a personalised fitness plan
tailored to your objectives and needs!