Age is a scary concept to everybody, both physically and mentally. And if you’re around the age of 40 and are already experiencing some age-related pains, that can cause you some serious panic.
You’d be justified to panic, as the way our bodies naturally get weaker as we get older is very inhibiting. And while everyone experiences aging differently, most of the symptoms are inevitable, and the only real way of slowing them down is to stay fit.
This is why the best advice for younger people is to take care of their health from an early age. But even if you’re well over 40, there’s still plenty you can do to improve your fitness and overall quality of life. And we’re here to help you with it.
Understanding How the Body Ages
We all know how aging can take a physical toll on people, but how many people know why that happens in the first place?
For starters, as we age, we lose muscle mass, and a lot of it. This is called sarcopenia, and it starts as early as 30, though it quickly accelerates after 40 and especially 50. Sarcopenia on its own is a huge issue, as muscles make up 70+% of our bodies on average. Less muscle also means a lower metabolic rate, which can lead to weight gain and reduced energy levels.
Then there are the infamous joint issues, which happen as the bones become less dense and more brittle, often leading to diseases like osteoporosis.
These are just some of the biggest ways the body can deteriorate, and we didn’t even get into the hormonal changes, decreased recovery time, cardiovascular health, or other ways that can hugely impact your life.
Benefits of Strength Training for the Elderly
All these symptoms we mentioned sound devastating. But fortunately, they can be slowed down tremendously using proper strength training. Here are just a few of the benefits.
More Muscle Mass
Strength training induces hypertrophy, which is the process that leads to muscle growth and, in turn, more strength as the muscle fibers in your body break down and repair themselves.
The list of benefits here are endless. Strength is the most obvious one, and it won’t take long before you notice how it improves everyday life. Then there are the pros of having more muscle mass, such as improved stamina, a higher metabolic rate, better hormonal balance, joint support, and more.
Enhanced Bone Density
Strength training doesn’t just build bigger muscles; it can also lead to healthier, more dense bones.
This is because our bone structures, just like the muscles, are constantly “renewing” themselves by getting rid of old tissues and rebuilding new ones using nutrients. Naturally, this means that you’ll also need to supply your body with enough calcium, vitamins, and other nutrients.
Effective Strength Training Exercises
Now let’s look at some of the best strength training exercises for anti-aging.
Bodyweight Exercises
Bodyweight exercises are excellent for anti-aging. While they improve strength, they can also massively boost your flexibility, coordination, and cardiovascular health. Plus, they’re the least intimidating to get into, and you can start right at home.
Your best bet is compound exercises that focus on working multiple muscle groups simultaneously. And one of the best for that is the squat, which strengthens the legs, glutes (butt muscles), and core. To do them, simply stand with your feet shoulder-width apart and sink your body by bending your knees and keeping your back straight. Then go back up for one rep.
Push-ups are another staple of bodyweight training and an icon of fitness. They can strengthen the muscles of the chest, shoulders, triceps, and core. While doing a push-up, always keep your body in a straight line and go down until your chest is almost touching the floor.
Machines and Free Weights
Once you’re ready, you can transition to resistance training with free weights or machines. For beginners, we often recommend starting with machines as they can help you maintain proper form while simulating the movements needed to hit the right muscles.
Compound exercises are also excellent here. Think of those like the bench press, shoulder press, deadlift, weighted squat, and pull-up.
But you can also incorporate some isolation exercises that focus on a single muscle, such as bicep curls, calf raises, and tricep extensions.
Resistance Bands
You can also use resistance bands to create the resistance needed to work your muscles without having to rely on gym equipment. This is an excellent option for those who prefer to work out at home, as they can be used in creative ways to train the entire body.
Conclusion
Growing older doesn’t have to equate to growing weaker. With the right training regimen, dedication, and lifestyle changes, you can slow the aging process significantly and life a better, healthier life without the impediments of old age.
The best part is that it’s never too late to start. And while starting early will give you a noticeable head start, you can always plan out your routine and pick up the pace.
Make sure you check out our other guides on how to perform specific workouts while maintaining proper form and avoiding injuries!
