Use it or lose it! This has never been so true in relation to muscles. Muscles are an integral part of your body. They hold the skeleton together and upright and enable us to move around.
However, if you do not use your muscles on a regular basis they shrink and become weak. Muscles can be rebuilt at any age but if we don’t make the effort to keep them strong then eventually they disappear. This extreme scenario is called Sarcopenia and is one of the main causes of disability in later life.
Our modern day lifestyle with all of its modcons is not condusive to maintaining muscle mass and so it is vital that your exercise programme includes regular strength training (also called weight training and resistance training).
An absence of strength training also increases your risk of developing Osteoporosis.
When beginning Strength Training its important to start with light dumbbells (1-2lbs) and increase the heavier ones slowly overtime.
Dumbbells use gravity to create work in the targetted muscles therefore start alignment and correct exercise technique is essential to get the results you want and to avoid injury.
Dumbbells are not the only form of resistance and it is recommended to try alternatives (see below). Older adults are recommended to use resistance bands for safer and more effective exercises.
Resistance bands come in many forms: flexbands, exertubes and loop bands.
Rubber resistance does not rely on gravity for overload and a lot of strength training exercises can be made more functional (relevant to daily life).
Many exercises can be made more more functional using a door anchor.
Kettlebells are easy to hold. Due to their design other useful and fun exercises can be added to your programme.
Kettlebells can be more expensive than other forms of resistance but often only one of each weight is used.
Recommended sizes: 2kg, 4kg & 6kg
6 Mini Beginner Workouts
Short Workouts with Bodyweight
These videos are ideal for beginners to practise technique prior to adding resistance
(Move More Age Less)
Cardio, Strength & Stretch
These masterclasses combine all elements of fitness and are great when you’re short of time
Strength for Osteoporosis
Strength training is very important to prevent and reverse osteoporosis.