Rebecca Manzi A new study has revealed that weight training aimed at building muscle strength and endurance can help increase life expectancies in adults aged 71 and older.
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Weightlifting is not just about chiseling abs or biceps—science indicates it may even make you live longer.
Scientists at the National Cancer Institute in Rockville, USA, analyzed information on nearly 100,000 adults with a mean age of 71, who had reported on their weightlifting activity. Over the next 9.6 years, there were approximately 28,477 deaths.
The research, reported in the British Journal of Sports Medicine, found that adults reporting weight lifting had a 9% reduced risk of all-cause mortality.
But do not be afraid, strength training can seem overwhelming for newcomers, particularly at the beginning. But what exactly does it entail?
Weight training consists of a variety of exercise involving your body weight or equipment for developing muscle mass, endurance, and strength.
It’s a good exercise for every age and body and excellent for improving overall health and fitness. Makes bones stronger to prevent injuries as well as for optimizing heart health, weight training even benefits severe conditions such as obesity, arthritis, and osteoporosis.
But where do you begin? What do you have to know? Use these useful tips to begin your training program.
Don’t be intimidated
Going into the weight area of a gym can be intimidating. Keep in mind, though, that everyone is busy with their own exercise, so while it might seem like everyone is looking at you, they are not.
Ask for help if you need it
There should always be a personal trainer available to assist you. If you’re new to this type of workout, take the opportunity to ask questions, learn the correct form, and understand how to use different weights and machines.
Try it at home first if you prefer
For some, fear of lifting weights within a gym setting is a discourager from starting. Consider investing in some basic equipment for home so that you can work on basic movement patterns within an atmosphere where you feel more comfortable.
Start simple
Another key recommendation is to begin with light weight and basic equipment. Dumbbells are the best with which to begin weightlifting. They are marked with the appropriate weights, allowing you to ensure that you don’t lift something too heavy.
They are very versatile and also very convenient. Hex dumbbells are particularly wonderful because they won’t roll away on the floor and will support your body weight in exercises on the floor.
Lift according to your goals
Weightlifting is full of an abundance of health advantages and can be linked to various fitness goals. The duration of your training sessions and the amount of weight you lift should also adhere to your goals.
You want to gain muscle mass, go for hypertrophy training (moderate weights with moderate reps). If your goal is functional strength, the routine that your body performs should be the focus on heavier loads with fewer repetitions.
Age doesn’t matter, but recovery does
Regardless of your age, make sure to have a recovery period. Resting is important as it decreases the risk of injury, increases mobility, and improves general well-being.
Also, don’t overtrain. For novices, three sessions per week are enough.
Source: BMJ Journals
