Regular strength training for the over 50s

As you head into your 50s, the idea of lifting weights might seem silly or intimidating. But regular strength training is linked to important health benefits for people of ​all​ ages, including increased muscle mass, stronger bones, joint flexibility, weight management and balance.

In fact, NHS physical activity guidelines for adults aged 19-64 recommend that adults do strengthening activities that work all the major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms) at least twice a week.

As you age, you lose a lot of muscle mass and strength, which translates to a loss of function if you don't do anything about it. So strength training is especially important as we get older because it can help counteract that loss of muscle mass, called sarcopenia, together with the decreased bone density associated with aging.

You can lose as much as 3 to 5 percent of muscle mass per decade after the age of 30. Plus, older adults tend to lose fast-twitch, or type II, muscle fibres, so it’s important to maintain that strength and power and muscle mass for as long as possible.

Type I muscle fibres are activated during sustained aerobic activity, such as walking and running, as well as resistance training with light weights. Type II muscle fibres are used for plyometric movements that require a sudden burst of energy, such as getting up off the floor or getting out a chair, as well as heavier lifting.

That's why targeting your type II muscle fibres is especially important with age, and it begins with following a specific strength-training routine that works these muscle fibres so you don't lose them.

Strength-training routines

Building strength doesn't happen overnight. It takes some commitment. But before you jump into a new workout plan, it's important to speak with your doctor to discuss any underlying conditions that might cause a problem, including high blood pressure or pervious injuries.

Whether you're new to exercise or you followed a strength-training routine in your earlier years, working with a personal trainer will help avoid doing too much too soon, and to learn proper form.

A good trainer will start where you are today - not where you were 30 years ago. Someone who has been physically active for years, will just progress more quickly than someone who is just starting out.

For example, an older adult who has been active might be able to walk a long distance without feeling aches or pains afterward, whereas someone who is just starting an exercise program might walk slowly for a short period of time and still be sore.

It's the same for strength training. The intensity of the workout depends on several factors, including experience, injuries and personal goals. But it's best to start with low weights and work your way up.

Generally speaking, strength training is a physical activity designed to, well, make you stronger. There are different ways to build strength, including exercises using your body weight, dumbbells, kettlebells and barbells.

Older adults, especially if previously sedentary, should start with body-weight exercises such as press-ups, squats and planks. This will help develop good form and a strong fitness base, which can help prevent injury. Then, you can move to light dumbbells, resistance bands and strength-training machines such as lateral pulldowns, cable machines and leg press.

How many days a week should you train and for how long?

In order to reap the benefits of strength training, two to three sessions per week is probably best.

It’s important to break up workouts into upper body and lower body, or into push exercises, where you're pushing weights away from you, such as a chest press, and pull exercises, where you're pulling weight toward you, such as a bicep curl, to avoid overtaxing your muscles.

There are certain exercises that can be done every day, such as core work but older adults should generally have two rest days between workouts because they need longer recovery time than younger people, though exactly how much time off a person needs will vary.

If you're not experiencing any soreness, you might be able to do pull exercises one day, for example, and push exercises the next. It's important to vary the type of workouts throughout the week, so try  cardio (walking, running, rowing machine), yoga, relaxation and stretching on days you're not strength training.

Duration also varies, especially for those new to the exercise, so start with 20 minutes and then work up to longer sessions from 30 to 45 to 60 minutes as you build strength and stamina.

How much weight should you lift?

While there are many ways to determine that maximum weight, a good rule of thumb is if you can't complete 4 reps at a particular weight, it's too heavy. Conversely, if you're still going strong after 15 reps, that weight is too light. Start at around 30 percent of the maximum weight you can lift and working up to about 75 to 85 percent.

A good way to measure intensity is to build up to a weight that allows you to complete 6 to 12 repetitions without losing proper form. When you’re ready to move up, try adding weight rather than adding repetitions - but if the weight increase is too much - equipment doesn't usually make it possible to add one pound at a time add reps of the current weight until you're able to complete 6 to 8 reps with the new heavier weight.