Lifting at any age

I once heard this metaphor that really helped me to understand the importance of resistance training as we age: A tree standing up against the wind needs that resistance, that push to grow strong and to deepen its roots. The wind triggers a stress response in the tree, causing it to grow thicker and sturdier wood. When a tree is permanently attached to a stake, causing the tree to never move or build that resilience, it grows shallow roots and the minute you remove that stake, the tree breaks.

Humans need that resistance as well in order to grow, in order to strengthen our bones and develop muscles. Without that resistance we’re more likely to break. Lifting weights and strengthening our bones and muscles help in stabilising and maintaining our balance, especially our core and glutes, so as to prevent falling. Which is very important in older folks who are more likely to stumble and break a hip or fracture a bone. 

As we age our bones become more brittle, especially women, who are more likely to develop osteoporosis as a result of menopause. With men, the gradual loss of testosterone directly impacts muscle strength and mass. Overall, strength training can help to slow down both of these aging processes that occur in women and men. 

It is essential that we start strengthening our bones and muscles as we get older, and develop our endurance and stamina so that we can keep moving. Not only does it help with the obvious benefits of muscle mass and bone strength, but it can also reduce the risk of developing type 2 diabetes, it can improve cognitive function and lower blood pressure, and ultimately help us to live longer. And no matter how old you are, it is never too late to start lifting weights in a gym, or using resistance bands and doing exercises at home. As long as you’re pushing and pulling against resistance like gravity or weight, and making sure your form is good, then you’re on the right track. 

Many older people avoid strength training out of fear of injuring themselves if they already have an existing ache or an old injury. But inactivity is not the answer. That old adage “use it or lose it” holds true. We need to keep moving in order to lubricate our joints, and pump blood through our body. If we stop moving, it often makes things worse. 

However, with exercise comes built-up tension, knots and the occasional strain, especially if we don’t maintain physical health and flexibility. A good way to help your body to be primed to lift weights is to get regular massages and myotherapy treatments. 

At BodyWide, I work with my clients to help them keep moving and training safely, even when they’re sore or recovering from an injury, because another benefit of resistance training is the positive impact on our mental health, which not only affects young people but older folks as well. 

In short, just because you’re getting older doesn’t mean you’re past your prime to start building muscle.