Weight Lifting | Can Strength Training Soften the Effects of Old Age?

 

How can Strength Training Help?

Want to reduce body fat, increase lean muscle mass and burn calories more efficiently? Strength training is the solution. Plus it bring a range of othet health benefits which can build a resilient body for the future.

People who want to use strength training as a method of improving their general health and fitness should go for it!

The people that include strength training in their routines gain from improved bone density and prevention of injuries due its impact on your connective tissues like ligaments, tendons and muscles. By working out regularly and incorporating weight lifting into your exercise, you can help strengthen and maintain your bodies muscles, ligaments and bones whilst improving your flexibility and mobility.

Why Undertake Weight Strength Training?

As a person gets older in life, their muscle mass becomes less pronounced over time slowly diminishing with age.

This causes your strength and bone density to slowly reduce which can lead to a higher risk of injury during falls and mishaps.

Your bodies muscles tend to fad from lack of use which often comes with getting older and many people expierence reduced strength in their older years. 

As you age, muscles are often replaced with fat, this normally will increase over time if you do not focus on opposing this by putting effort into workouting out.

Exercises like stretching or weightlifting will help you maintain lean muscle mass and make sure that your health remains in the best possible shape.

This means you can both reduce your weight bringing a big range of benefits whilst increasing your bone and muscle strength helping to support you into the future. 

The benefits Strength Training brings with age.

Strength training may also help you the following if you stick to a healthy routine:

• Develop strong bones for the future. While it's not a cure for osteoporosis, strength training contributes in a small way to increasing bone density by stressing the bone slightly and causing it to strengthen at the ligaments, this lowers the risk of developing osteoporosis.

• Improve the quality of your life. It can be very beneficial to strength train if you are an older adult or have a medical condition as it has many benefits to help support you.
  
  Strength training is an essential part of maintaining your independence as strong muscles and increased muscle mass can protect you from injuries and help keep you healthy.
  
  Working out will not only help you get better muscle strength but it will also boost your stamina and endurance which may contribute to better balance and a lower risk of falls. This in turn can allow you to continue doing the activities that improve your quality of life, helping to maintain both physical and mental health!

• Take control of your weight. Strength training can help you manage or lose weight, whilst increasing your metabolism helping you burn more calories. Strength training is a much better way of losing weight than dieting alone as it also helps to improve things like your strength and posture.
  
  You should never neglect to exercise if you want to get in shape and achieve the range of benefits it brings.
  
  
• Reduce the negatives from chronic conditions. Strength training has been shown to be effective in reducing the symptoms of many chronic conditions, such as arthritis, back pain, obesity, heart disease, depression and diabetes. By working out regularly, you can help improve your overall health and quality of life.
  
  
• Improve your mental capacity. Some research suggests that regular weight based training and aerobic exercise may help improve thinking and learning skills for older adults. However, more research is needed to confirm these findings. In the meantime, older adults can still improve their thinking and learning skills by engaging in other activities such as socializing, reading, and puzzles.
  
  
  

The best ways to undertake Weight Training

There are many different ways to get a workout, but resistance training is one of the most effective. You can do it at home or in the gym, and there are many different exercises you can choose from. Some of the most common options include:

 

• Free-weights. Resistance training can be done at home with common items such as dumbbells, or in the gym with a barbell and Olympic weight plates.
  
  Exercises that work multiple muscle groups may help to give a more beneficial workout, exercising with the correct equipment such as a good set of Kettlebells or Dumbbells can help you get the best from your workout.
  
  
• Body weight. There are plenty of exercises you can do with no equipment at all although it may take a little longer and require better mobility than using free-weights. 
  
  Examples include push-ups, pull-ups, planks, lunges and squats. So if you're looking to get fit and don't have any workout gear, don't worry – you can still get a great workout in!
  
  Resistance bands. Its not just your own body weight which can be used for strength training, you can also undertake inexpensive variable  resistance training.
  
  By using Resistance Bands, you can gently work muscles to improve their tone, strength and flexibility
  
  Resistance bands are available at very competitive prices and you can see our range of Resistance Bands for sale
  
  
• Weight Training Machines. Weight Restrictive machines are a great and flexible way to get fit and stay in shape, they are perfect for working out a whole range of muscles to improve strength and increase bone density.
  
  They allow you minor adjustments so you can easily work out across a range of work loads. This mean you can really tailor the exercise to you, whilst being in full control.
  
  There is a great range of professional quality weight machines availbe for you home and we stock a large selection of them at the Home Fitness Store, See our range of Home Weight Machines
  
  

Getting the Best from Your Workout

Before You Start

Before starting any exercise its always best to check your ability to exercise before starting, anyone with a chronic health condition or someone recently starting resistance training should consult their doctor before hand.

Below we have created some advice on how to get the best from your workout and build a solid base bringing many health benefits into your later life.

Warming up 

Before starting to lift any weights, it's always a good idea to first warm up your muscles. This can be done by undertaking a few stretchs or light workouts or doing any other type of aerobic activity for five to 10 minutes.

The reason why it's important to warm up your muscles first is because they're more likely to get injured when they're cold.

 

Repetitions and Repetitions

Ensuring good form

Weight Training is relatively simple, but it vital that you keep good form whilst undertaking any form of physical activity, whether resistance training or aerobic activity.

Good technique is key for strength training to ensure a good workout and prevent injuries, always check to ensure you know how to undertake a specific workout before attempting it.

Keeping good form can be down to the way you hold the weight and position yourself, ensuring you are undertaking the full range of movement and ensuring you workout safely.

If you need assistance get someone to "spot you" who can offer assistance if required.

Get lifting 

You want to aim to be undertaking around 10 repetitions of the maximum weight you can lift, you then want to be doing this 3-5 times so 30-50 lifts altogether.

Once the weight is too heavy you can either rest or drop down to a lighter weight and continue your repetitions. This is called drop sets and is good for building muscle mass quickly, but be careful as it can overwork your muscles and give you aches the next day.

For a more gentle workout, drop down to a slightly lower weight from the start and try to do 5 sets of 10 repetitions then have a break before trying another workout.

Research has revealed that a mere 10 repetitions with the ideal weight can do wonders for muscle building for most people.

You are doing the work necessary to make the muscle stronger, as long as you take the muscle you are working to fatigue. This means that you would be unable to lift another repetition.

It is important to note that fatiguing at a higher number of repetitions means you likely are using a lighter weight. This will make it easier for you to control and maintain correct form.

As you progress you will be able to lift more weight or progress onto other workout machines more quickly, we sure to give yourself time to rest I between sets.

 

Workout at your pace 

When undertaking resistance training or aerobic exercise give your muscles the opportunity to come back stronger, this is vitally important and only gets more important in older adults, it is recommended that you rest for a full day in between working out each individual muscle group. This allows your muscles time to recover and rebuild before being put through the stress of exercise again.

Strength training is important for everybody, but you have to be careful. If an exercise is causing pain, it's time to stop and take a break. Maybe try a lower weight or wait a few days before trying again. Your body will thank you! 

 

How long does strength training take

Although you might not think so, you don't need to spend hours at the gym everyday to see results from strength training.

In fact, you can achieve significant gains by dedicating just two or three 60 minute sessions a week to strength training.

This goes to show that consistency is key when trying to improve your strength, you don't need to go all-out every day in order to make progress.

 

What do doctors say about Strength Training

Many Countries around the world and the WHO have guidelines for levels of exercise one should undertake.

If we look at the United States Department of Health and Human Services they have several recommendations when it comes to the amount you should stay active each week

• According to the new guidelines of the HHS, people should aim for at least 150 minutes of moderate aerobic activity, 75 minutes of vigorous activity, or a combination of the two each week.
  
  Experts say that it's best to spread out this exercise over the course of a week, and that getting more exercise will lead to even greater health benefits. But they also emphasize that even small amounts of physical activity can be helpful.
  
  So if you can't commit to a long workout, don't worry - just being active for short periods of time throughout the day can still add up to big health benefits.
  
  Strength Training is also highly recommend by many government and health bodies including the HHS

 

The Benefits Resistance Training in Older Age Summarised

• Resistance training can help to increase muscle mass and help with maintaining muscle mass and strength, which can help to improve overall physical function, lower body fat percentage and improve mobility in older adults.
• Regular resistance training can help to maintain muscle mass and prevent age-related muscle loss in older adults, which can improve quality of life and independence in later years, it also has aerobic exercise benefits which can help in older adults and body weight control.
• Resistance training can also improve bone density as well as muscle mass and reduce the risk of osteoporosis, a common condition that affects many older adults.
• Engaging in regular resistance training whilst also increasing muscle strength can also promote cardiovascular health and improve overall physical fitness, which can help to reduce the risk of chronic diseases such as diabetes, heart disease, and hypertension.
• Finally, resistance training can be an enjoyable and social form of physical activity for older adults, promoting mental health and well-being as well as physical fitness.

Overall, resistance training can be an effective way for elderly individuals to maintain or improve muscle mass, strength, and physical function, with a range of benefits for overall health and well-being.

 

Conclusion 

Strength training can help improve your overall fitness, and you may notice changes in your strength over time. As you build muscle, you may be able to lift weights more easily and for longer periods of time.

If you keep up with strength training, you can continue to see improvements in your strength, even if you don't feel like you're in great shape when you start.

For people who are looking to improve their health and quality of life and older adults, strength training can be perfect for this, to both ensure improvements form increased strength and mental wellbeing at the time of undertaking the exercise to improvement into future life from better long term health and bine strength.

 

At the Home Fitness Store we can provide a large range of Home Gym Equipment direct to your door.

Feel free to have a browse of our range of product by checking the links below 

 

Cardio Fitness Equipment

Cardiovascular or aerobic workouts give your heart a workout. They help you become more fit by increasing your lung strength and increasing the amount of blood and oxygen that are pumped all over the body helping to continue your help into older adulthood. These types of exercises also help improve endurance and burn calories, so some experts recommend doing them as frequently as possible!

 

Exercise Bikes - Get the full benefits of cycling without leaving you home!

Cycling is an excellent way to get your heart pumping. Cardiovascular workouts like cycling help you focus on moving your legs in a rhythmic motion over a long period of time. By keeping this up for about 30 minutes, you'll make major improvements to your cardiovascular health by strengthening your heart and oxygen levels in the body

You can purchase a range of quality exercise bikes in budget friendly pricing such as the echelon ex 15

Exercise Bikes give the following health benefits

• Increased Cardio Performance
• Weight Loss
• Burn's Body Fat
• Provides Low Impact Exercise
• Builds Lower Body Strength
• Provides Controlled Interval Training
• Provides Improved Safety over Road Cycling
• Easy of use for older adults

 

Gym Treadmills - Get the full benefits of running without leaving you home!

One of the most well-known types of home exercise equipment is the treadmill. A treadmill is a very easy way to get some cardiovascular workouts, which are great for your heart health! Many people enjoy walking.

Treadmills provide a straightforward and efficient workout for individuals of varying fitness levels. For many people, a good thing about treadmills is that they can be used by those who find other kinds of exercise difficult or uncomfortable due to various back conditions or ailments they might have.

The best part? As you build up more physical strength and endurance, the treadmill can be used for jogging and/or interval training.

Treadmills come in various sizes and price tags, if your considering one, why not check out the ancheer compact treadmill

Gym Treadmills give the following health benefits

• Easy and Natural to Use
• Weight Loss
• Burn's Body Fat
• Provides Low Impact Exercise
• Builds Lower Body Strength
• Improves Posture
• Walking Can Elevate many Aches and Pains
• Provides Controlled Interval Training
• Provides Improved Safety over Road Running
• High Calorie Burn Rate when Running
• Ease of use for older adults

Home Gym Rope Training - Build Core Muscle and Strength with our Rope Trainers

Heavy ropes were originally introduced by the United States Marines.

These heavy ropes have since become a staple in training regimens for many professional sports teams, Mixed Martial Arts fighters, and even athletes across the board that are looking to improve their agility, flexibility and muscle strength. It’s an extremely effective form of exercise that not only boosts cardio but also sculpts muscle creating leaner physiques. 

See our extensive range of rope machines for your gym

Rope Training gives the following health benefits

• Weight Loss
• Burn's Body Fat
• Provides High Intensity Exercise
• Builds Lower, Upper & Core Strength
• Builds Muscle
• High Calorie Burn Rate
• Improves Grip and Forearm Strength 
• Full Body Workout

Cardio Rowing Machines - Train for Cardio and Muscles at the same time.

Rowing machine benefits spread beyond the physical. It's unique ability to target 85% of your body is just the beginning, as it also improves posture and tones limbs so people who start including rowing in their workout routines will understand why it's been a staple for physiques for over 150 years.

Rowing Machines give the following health benefits

• Weight Loss
• Burn's Body Fat
• Provides Varying Intensity Levels
• Builds Lower, Upper & Core Strength
• Builds Muscle
• High Calorie Burn Rate
• Improves Grip Strength
• Full Body Workout
• Tones hard to get places
• Improves Back & Ab Strength
• Ease of use for older adults

 

Browse our Amazing Range of Home Gym Weights

If you have aspirations to building a toned or muscles body or getting an elusive six-pack, strength training will be the key component to making it happen.

However, even if it's not your objective to maximize muscle size, strength training might still be the best way to meet your health goals. 

Why's that? Building muscle is a great way to burn more calories at rest. And when your muscles are bigger and stronger, they'll also help you perform better everyday activities and have more energy.

Weight Training is perfect for building these muscles and a healthier and more toned body, The best way to achieve this is to utilise a vast range of Strength Training Equipment we have available at the Home Fitness Store

If however your looking to use Free-Weights to train which often give you the best all round workout, Have a look at our vast collection available below.

 

Dumbbells - The must have Weight for any Gym.

Dumbbells are the swiss army knife of the gym, their balanced design gives great flexibility in their use allowing you to undertake a range of exercises.

They work greatly with the assistance of a gym bench so be sure to check out our selection of benches as well.

Buying your set of Dumbbells can seem expensive at first, but its the one bit of equipment your going to use every session and a good set of Dumbbells will last a lifetime.

Dumbbell Weights give the following benefits

• Versatile Range of Exercise's
• Balanced in the Hand
• Great for Chest, Arms, Legs, Core
• Builds Lower, Upper & Core Strength
• Improves Grip Strength
• Exercises include Lunges, Flys, Chest Press, Arm Curls, Hammer Curls, Skull-Crushers, Shoulder Press, Wrist Curl, Shrugs, Calf Raise

 

Ketlebells - Train for Rapid and Specialized movements.

Kettlebells are a great addition to any gym, they can be used for rapid movements like Snatches or used to add weight to exercises like Shrugs.

They are great for exercises involving two hands on one weight such as through the leg exercise training. 

Kettlebells give the following benefits

• Great for Rapid Movements
• Can be used for Incline Press-ups
• Builds Grip and Wrist Strength
• Good for two Hand one Weight setups
• Exercises include Lunges, Hammer Curls, Skull-Crushers, Wrist Curl, Shrugs, Incline Press-ups, Squats, Calf Raise

 

  

Olympic Plates - Pro level bar workouts

Olympic Plates and Bars, provide an impressive range of exercise that can be used across the whole body to tone and build muscle mass.

Olympic Plates are the most versatile plates as they can be used for bar exercises or as a substitute for other weights with certain exercises.

They are the bullet proof weight of the gym and will last you a lifetime.  

Olympic Plates and Bars give the following benefits

• Used a Range of Bar Exercises
• Bullet Proof and Strong
• Work with a large range of Weight Machines
• Can be used without a bar
• Can be used for all over body workouts
• Exercises include Squats, Chest Press, Preacher Press, Shrugs, Shoulder Press, Skull-Crusher, Arm Extensions, Floor Lifts, Dips, Tons of Weight Machines use Olympic Plates, such as Smith Machines, Chest Press Machines, Shoulder Press Machines etc, 

 

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