Strength training can work wonders for anyone over 60. It’s a practical form of exercise that goes beyond building muscle. Regular workouts improve physical health, boost metabolic function, and support a resilient mind.
Expert researcher Paolo M. Cunha recommends practicing strength workouts three times a week, with a routine of six exercises and three repetitions. Let’s review the main benefits that this activity can bring to your life as a retiree.
Simple gains: the benefits of strength training
Not only does strength training build muscle and burn fat effectively, but it also helps with fall prevention and supports mental health. Here are the essential advantages.
Builds muscle and reduces body fat
Regular resistance exercises can significantly increase muscle mass even as we age. Lifting weights or engaging in bodyweight exercises helps reverse the natural loss of muscle and keeps the metabolism active. More muscle contributes to a stronger, leaner body with less excess fat.
Improves balance and reduces falls
As we grow older, the risk of falls increases; however, regular resistance training can significantly improve stability. Exercises that involve free weights, resistance bands, or even bodyweight movements enhance control and coordination, making everyday activities easier. Improved balance results in a lower likelihood of injuries and hospital visits.
Boosts mental health
Exercise has long been known to boost mood, and recent research confirms that strength training can reduce symptoms of anxiety and depression. Paolo Cunha’s study reveals that regular resistance training improves mental health for seniors, particularly when performed in group settings. The social element of working out with others not only elevates spirits but also helps mitigate feelings of isolation.
A training to improve overall function after 60
A strong body empowers seniors to lead an active and independent life by allowing them to perform everyday tasks with ease and boosting self-confidence. Regular strength training enhances functional health, increases bone density, improves balance, and reduces the risk of falls.
Research suggests that using gym machines and free weights is particularly beneficial because these approaches offer precise control over the intensity and volume of each exercise. Experts recommend structured training three times per week, performing three sets of six exercises per session. Focusing on fewer exercises executed with proper form yields better results than overloading a workout with too many repetitions, and this method has been linked to improvements in mood along with reductions in anxiety and depression.
Mixing up your exercise routine by incorporating a range of different movements, or even joining group classes, can keep your workouts engaging and ensure that you target a full spectrum of muscle groups while boosting your motivation. This variety adds excitement and helps prevent plateaus in your progress.
Regardless of the equipment used and the exercises chosen, any form of resistance training contributes to better well-being during retirement years. It’s important to consult with a healthcare professional before starting any new exercise regimen to tailor a program to your health needs. Remember that it’s never too late to embark on your journey toward improved health, increased strength, and renewed energy, no matter your age.
