Strength training isn’t only for the younger generations.

For older adults, safe strength training can be crucial for protecting joints and maintaining independence. But it’s critical to understand the expectations of strength training before attempting any new or returning exercise regimen.

What is strength training?

Strength training builds muscle and improves strength and endurance. There’s a misconception that strength training is only for those wanting to look like bodybuilders.

In reality, it doesn’t automatically lead to large muscles unless you lift heavy weights for long periods. Mobile bohemians can use tools such as dumbbells or their own body weight to achieve the desired results.

The benefits of strength training

Muscle mass naturally decreases as people age. Metabolism slows, and joints start to stiffen.

While these are often natural changes occurring in the body, a slow metabolism and stiff joints can cause serious health issues if left untreated.

Trips and falls are common as people age. Without strength training, bones and joints might not be strong enough to prevent a serious injury. A consistent exercise routine that includes strength training can help reduce the frequency of these injuries.

Some additional potential benefits of strength training might include:

• Preventing bone fractures.
• Improving mobility.
• Build up muscle mass.
• Reduce the risk of chronic illness.
• Improve mental health.

Strength training can also help to keep people mobile. With consistency, strengthened muscles can help lower body weight, and lower the risk of chronic illnesses.

10 tips for building a strength training program

While there are many benefits of strength training, it’s essential to talk with your doctor to ensure safety, gain confidence, and feel supported before starting this journey.

1. Begin slowly

If new to strength training, start with lighter weights and focus on proper form to build confidence and prevent injuries.

2. Focus on compound movements

Mix exercises that target multiple muscle groups for efficiency and effectiveness, such as squats, dead lifts, and bench presses.

3. Prioritize flexibility, mobility

Incorporate stretching and mobility exercises to support joint health and overall well-being.

4. Schedule recovery days

Allow muscles time to recover by incorporating one or more rest days into a training schedule, because recovery can take longer as we age.

5. Stay consistent

Aim for at least two to three strength training sessions per week to build and maintain muscle mass.

6. Listen to the body

Pay attention to how the body feels during and after workouts. Don’t push through pain, and adjust the routine as needed.

7. Incorporate balance training

Add exercises that enhance balance and stability, which can prevent falls and improve functional strength.

8. Nutrition matters

People new to strength training should be getting enough protein and vitamins to support muscle repair and overall health. Consult a nutritionist if needed.

9. Stay hydrated

Drink plenty of water before, during, and after workouts to stay hydrated and support muscle function.

10. Consider professional guidance

People experiencing uncertainty about how to start or progress is normal. So, working with a certified personal trainer can help mobile bohemians who need some additional assistance.