Resistance exercise, or strength training, must be a part of our activity at all stages of life to keep us healthy, strong and functional. However, the importance of muscular strength begins to be essential after the age of 50, especially in women. Muscle is not only necessary for muscle and bone health, but it influences metabolism and therefore the prevention of chronic and degenerative diseases, such as diabetes, cardiovascular diseases or Alzheimer’s disease.
From middle age, the loss of muscle mass and bone density accelerates due to hormonal changes and natural aging. We now know that this deterioration can be stopped through strength exercise, and that what was previously thought to be a natural consequence of aging may actually be a consequence of stopping exercise.
Why preserve lost muscle
If we pay attention to population studies, starting at age 30, people begin to lose between 3 and 8 percent of muscle mass every decade, a condition known as sarcopenia. This loss increases with age, and after age 60 the decrease can become even greater.
Sarcopenia not only involves a reduction in strength and mobility, but is also associated with an increased risk of falls, fractures, and therefore loss of autonomy. But as mentioned before, this is not a hard and fast rule.
Resistance exercises, such as weightlifting, bodyweight, or resistance bands, have been shown to be one of the most effective strategies for counteracting this loss of muscle mass. A review of studies found that older adults who regularly engage in strength training exercises can maintain and even increase their muscle mass and strength. In women, resistance exercises have been shown to be an effective tool for improving bone density, even in postmenopausal women. Another review of studies found that strength training three times a week increased bone mineral density, which reduced the risk of osteoporosis and fractures.
Additionally, resistance exercises maintain metabolism and prevent chronic diseases. As you age, your basal metabolism declines, which can contribute to increased body fat and an increased risk of developing type 2 diabetes and cardiovascular disease. Increasing muscle mass increases basal metabolism and improves blood sugar control.
How to do strength exercises after 50
The integration of resistance exercises into the routine of older people should be gradual and adapted to individual abilities. Where possible, support from healthcare professionals or trainers is important to avoid injury. It’s never too late to start working out, as the benefits of exercise can be felt even by those who haven’t had an active routine for most of their lives.
Starting at age 50, strength training exercises should focus on compound movements that involve large muscle groups, such as squats, push-ups, press benching or rowing, because, as they use several muscles at the same time, they produce greater stimulation. Exercise machines are safe, but they don’t produce the same results.
It is important to train with a progressive load, gradually increasing weight as strength improves, to maintain the growth stimulus. The repetitions should be between eight and 12 per set, with a weight that allows you to complete the last repetition with effort, and it is recommended to perform between two and three weekly sessions to allow adequate recovery.
If you cannot do the exercise with weight, you can start with body weight or resistance bands until you get the strength to introduce weight. Correct technique is essential to avoid injury, so professional supervision can help, especially in the beginning, and incorporating rest periods between sets of one to two minutes.
Squats
One of the compound exercises recommended for people over 50 is the squat, which can be performed with body weight, rubber bands or with weights such as dumbbells or a barbell on the back. This exercise primarily works the leg muscles, including the quadriceps, glutes and hamstrings, as well as the abdominal region. heart, while maintaining stability.
Pumps or press banking
Another effective exercise is the push-up, which focuses on working the pectoralis major, triceps and deltoids, in addition to involving the stabilizing muscles of the chest. heart. With the use of resistance bands, the seated row is a great option because it strengthens the back muscles, such as the latissimus dorsi, rhomboids, and mid-back muscles, as well as working the biceps. A simpler alternative is to lean on a table or wall.
Strides
Strides or slotswhich can be performed with body weight or with dumbbells, are ideal for strengthening the leg and gluteal muscles, while helping to improve balance and coordination by involving the muscles of the body. heart to maintain posture. The front leg should be bent 90 degrees, while the knee of the back leg should be close to the floor.
hip bridges
A highly recommended compound exercise is the hip thrust or hip bridge, which can be done with body weight, dumbbells or resistance bands. This exercise focuses on strengthening the glutes, but also works the hamstrings and lower back. From a lying position, with legs bent, the hips are raised until the torso is in line with the knees, activating the glutes and core. heart.
Press shoulder
Finally, the press standing shoulder exercises, with rubber bands or dumbbells, mainly work the deltoids and triceps, in addition to activating the muscles of the heart to stabilize the torso during movement.
These exercises not only strengthen multiple muscle groups simultaneously, but also improve functionality and balance, essential aspects of maintaining physical independence as we age.
