WEIGHTLIFTING 101 FOR SENIORS

As we grow older, our bodies lose muscle mass from the development of a naturally occurring process. The more muscle mass that we lose, the more difficult it is to complete routine daily activities, much less achieve feats of uncanny strength. You can expect the hear and read of several miracle cures for restoring muscle mass, but one timeless method remains relevant for older adults living in a senior housing center in Rio Rancho, New Mexico.

We are talking about strength training that revolves around weightlifting. 

Weightlifting represents the most effective exercise for stimulating muscle growth. You can restore muscle mass by following a weightlifting regimen. Lifting weights also increases bone density, which is an important benefit for older adults who have to deal with medical conditions such as osteoporosis. Increasing bone density also is important to prevent fractures, which often impact older adults who lose too much bone density.

It is not just the body that benefits from lifting weights. Several studies have demonstrated that weightlifting increases the production of brain-derived neurotrophic factors (BDNF), which are brain proteins that support the growth and sustainability of the neurons located in the brain. The result of the neuron stimulation is enhanced cognitive health that is an important factor in starving off the symptoms of dementia.

Let’s take a look at a few tips for older adults to follow when weightlifting at the gym or home in the basement.

Warm Up

The first tip for weightlifting is the most important: You must warm up before completing the first repetition. Without warm-up exercises, you increase the risk of sustaining an injury because your muscles are not loose enough to support free weights. You should set aside 10 minutes for warm-up exercises such as squats, calisthenics, arm windmills, and shoulder rolls. Warming up also increases your heart rate to get you acclimated to a more strenuous weightlifting session.

Form and Technique Matter

Weightlifting is not about trying to exceed your limitations by lifting heavy weights. The goal is to follow the right form and technique to ensure safe and efficient movements. One of the most common reasons why people sustain injuries while weightlifting involves making movements that place too much stress on the body. Following the correct form and technique helps you use the right muscles for each weightlifting exercise.

Start Light

We already mentioned the importance of not overdoing it by trying to lift more than you can handle. This tip, which is to start lifting lighter weights, ties in directly to the previous tip to follow the proper form and technique. Unless you are an experienced athlete who participates in body-building competitions, you should lift lighter weights at least when you start in a weightlifting program. The number of repetitions matters more than how much the weights weigh on a barbell. Even the most experienced weightlifters go light during most of a weightlifting regimen.

Listen to Your Body

Your body is the first line of defense to prevent an injury from developing during a weightlifting session. At the first sign of discomfort, take a break from weightlifting or even call it a day and wait until your body responds positively to the downtime. As we grow older, our bodies take more time to recover from physically demanding activities such as weightlifting. If any pain that develops turns into a more serious health issue, consult with a physician to determine the best course of action.

Our assisted living facility in Rio Rancho offers a fitness center for residents. Learn more about what we have to offer for weightlifting equipment by scheduling a tour today.