GuideNote: Weightlifting and Healthy Ageing
Idea
After age 30, you naturally lose muscle mass each decade. Weightlifting reverses this decline by building strength and bone density. It also helps you stay mobile, prevents falls, and maintains the ability to do everyday tasks independently.
Study
This study found that progressive resistance training in older adults significantly improved muscle size and strength. mobility, physical activity and physical function, in older adults aged 72 to 98 years old.
Quote
George Burns, American comedian, said:
“You can't help getting older, but you don't have to get old.”
Myth
Myth: Weightlifting is dangerous for older adults and can cause injuries.
Truth: When done properly, strength training is safe and highly beneficial for older adults. It actually reduces injury risk by strengthening muscles, bones and improving your mobility.
Action
Start with two strength training sessions per week using light weights or resistance bands. Focus on major muscle groups like legs, back, and chest. Begin with exercises you can do comfortably for 10 repetitions, and gradually increase the difficulty over time.
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