Building Muscle as you Age
Building muscle as you get older is crucial for maintaining physical function, preventing disease, and improving overall quality of life.
Should you lift heavy or light weights as you age: Both light and heavy weights can be beneficial for older adults, with the best choice depending on the individual’s strength, experience, and goals.
Benefits of heavy weight: Improvements in overall strength, which helps with independence and injury resistance. Heavy weights also strengthen bones to help reduce the risk of fractures and osteoporosis.
Benefits of light weights: Light weights can also build strength and muscle mass usually performed with higher repetitions.
How to start training: First consider a personal trainer, they can help with proper form and create a personalised plan. It is important to start slowly and give your body time to adapt. Start with light weights or body weight, focus on your form before adding more weights or sets.
Listen to your body, it is normal to feel muscle fatigue but stop if you experience pain and do not push too hard too soon. Pick a weight that allows you complete your target reps with good form.
Increase gradually, set achievable goals, celebrate small wins, and incorporate rest days.
By Churyl
