Strength training for every age
Strength training is an important part of a fitness program no matter what your age or abilities. Canada's Physical Activity Guide recommends doing strength activities two to four days each week.
Strength training can help to keep muscles and bones strong, reduce bone loss and improve balance and posture. It also helps you perform everyday activities more easily, helps you maintain heart health and reduces the risk of many chronic diseases. And building muscle mass helps with weight maintenance by boosting metabolism.
Something for everyone
Best of all, strength training exercises can be performed by nearly everyone, regardless of age or fitness level.
Just be sure to start slowly and work your way up, and practice proper form to protect yourself from injury. Always check with your doctor before starting a new exercise program, especially if you've been inactive or have a chronic disease.
Here are some easy ways to get started with strength training, no matter what your current level of fitness.
Everyday activities. Pushing, pulling, lifting and carrying are all strength-training opportunities, so try to find ways that you can engage in these types of activities. For example, do you currently carry groceries or laundry, climb the stairs or pile wood? Could you add any of these to your routine? Start with work that you normally do, and challenge yourself to carry extra weight or do the activity for a little longer each time.
Resistance exercises. Using your body weight for resistance is a time-tested method of strength training. Many of these moves — such as push-ups, squats and leg lifts — can be modified to suit varying abilities. To start, try kneeling push-ups or wall push-ups. And leg lifts can be done standing, sitting or lying down.
Resistance bands. These offer an affordable and portable way to fit in strength training almost everywhere. Look for bands with a built-in handle — they're easier to control and more comfortable to use. Bands come in varying degrees of resistance, usually colour-coded, so choose the right colour for your strength level.
Hand-held weights. A set of inexpensive dumbbells in three or four different weights — or even a couple of tin cans or bottles of water — makes a great addition to any home gym. Bicep curls, tricep extensions and lateral arm raises are three easy moves to master. Use weights that you can lift about 10 times before they become too heavy. You can also do many of these moves from a seated position.
One of the best aspects of strength training? With so many different moves to try, it won't get boring.
Look for articles in your favourite lifestyle magazines or get a one-on-one introduction by booking a few sessions with a personal trainer.