More and more evidence suggests lifting weights over 50 years old is good for you. I’m in my mid-fifties, and as I write this, I’m starting to think about growing old and how that will affect me. I feel fitter today than I ever have. According to my digital scale, my metabolic age is 47, which isn’t bad. But how I keep that going is a crucial question.
What happens to your body as you age
You can lose as much as 40% of your muscle mass between your 20s and 80s. Losing muscle mass is a normal part of aging, known as sarcopenia. It’s the gradual loss of muscle mass as we age. While we may lose muscle mass in our 20s, the process accelerates once we reach our 60s. So it makes sense that lifting weights over 50 makes sense.
While sarcopenia can cause loss of muscle mass, it also causes the fat mass to increase and a significant drop in strength. All of this can have a considerable impact on the ability of an older person to move well. In addition, sarcopenia is also associated with various health conditions, such as heart disease, diabetes, frailty, and dementia.
Healthy muscles as we age
Our health is mainly dependent on muscle mass. For example, people with heart disease have the best chances of living longer if they have high levels of muscle mass. However, those with the least muscle mass are at the most significant risk of premature death from any cause. This suggests that muscle may play a protective role in maintaining heart health. We don’t know why this happens, but we know that healthy muscles produce chemical messengers (myokines), which help reduce inflammation in the body.
Healthy muscles can also help us avoid diabetes. Sugar is absorbed into our bloodstream when we eat carbohydrates, such as potatoes, bread, and rice. A lot of this sugar goes to our muscles. This sugar is stored as glycogen or used by our muscles to produce energy. This is an essential aspect of blood sugar control. It helps explain why people with less muscle are more likely to develop diabetes.
A new study on lifting weights over 50 and beyond
We know that muscle decline cannot be stopped, but a new study suggests that the decline can be significantly slowed down. The study found that lifting weights over 50 and beyond strengthens the connections between muscles and nerves, which protects motor neurons in the spinal cord. Building muscles is essential for a healthy body, and weight lifting as you age is critical.
Previously researchers have never been able to show that lifting weights over 50 can improve the link between motor neurons and muscles – up until now. The new study by Casper Sondenbroe, a University of Copenhagen exercise physiologist, shows a connection between motor neurons and muscles.
Researchers surveyed 38 older men, with an average age of 72, about their weight and asked them to complete a 16-week intense weight lifting program that included leg extensions, leg presses, leg curls, and leg extensions. The second group of 20 elderly, healthy men with an average age of 72 had no weight training. Therefore, this second group was used as a comparison.
The initial group had three weight training sessions each week. After two months, halfway through the experiment, the results of the exercise could be observed in terms of muscle size and fitness. In addition, researchers took muscle biopsies to detect changes in biomarkers. Lifting weights over 50 may reduce muscle and nerve breakdown symptoms, such as back twinges or knee pain. However, researchers prove many benefits to lifting weights well into our seventies and beyond. Of course, weight training can be started earlier in life to build up reserves that the body can use.
“Our study shows that heavy weight training can strengthen the connection between the nerves in the spinal cord and the muscles. This will protect the body’s functional ability and reduce the risk of motor neuron death in the spinal cord, which is key to having a well-functioning body”, Casper Søndenbroe explains.
Lifting weights over 50 helps build muscle mass
You should follow a proven strength training program if you’re over 50 years old and want to gain muscle. First, the program should focus on working your muscles harder than you’ve ever done before. Then, gradually increase your weight to work harder and build more muscle. You can do this by using heavier dumbbells, adding small plates to a bar, or moving the pin on a machine to a heavier setting.
If you are over 50 years old, how often should you lift weights? For those over 50, lifting weights three times per week is a good idea to keep your bone density and muscle mass intact. You will need to increase your exercise frequency if you want to gain muscle or lose weight. To build muscle mass, you might need to lift weights 4 to 5 times per week.
Drinking plenty of water is also critical for building muscle mass. It helps your liver function properly and metabolizes fat. Getting eight glasses of water per day is ideal for people over 50. You should drink at least 2.5 liters of water on non-exercise days and three liters of water on exercise days. Filling up a water bottle before exercising is a great way to remember to drink water and stay hydrated.
Also, remember to get plenty of rest. The right amount of rest is as essential as the right amount of food and exercise. You can also supplement your diet with additional protein and vitamins.
When lifting weights over 50, it’s important to remember that you may not be as strong as you were when you were younger, so starting slowly and avoiding doing too much too soon is essential. Lifting more weight each week can give you a great start. However, don’t go too heavy in the beginning, as this could lead to injury.
Lifting weights over 50 years old, three or four times a week, can help them maintain muscle mass and bone density. However, it’s essential to consult a health expert before starting strength training so you don’t risk your health. If you happen to live in Seattle, my wife, Jacqui Miller, has several clients in their seventies and is a great place to start.
Increasing strength
As you get older, consistency is the key to lifting weights over 50. For best results, start by lifting two or three times a week. I realize that increasing strength by lifting weights can be brutal for older adults, but that’s no reason to stop trying. There are many proven methods that you can follow to build muscle.
These include following a proven strength training routine with ten sets per muscle group, eight to fifteen reps per set, and increasing protein intake. As you age, the best exercise plan to increase your strength by lifting weights is to focus on low-intensity workouts and leave the high-impact cardio exercises for the younger crowd.
Strength training is a great way to combat aging and increase mobility and independence; lifting weights over 50 years old is vital. In addition, exercise can help prevent falls, improve mobility and reduce the risk of injury. Increasing strength by lifting weights can also help you avoid joint problems and improve your quality of life.
Reducing the risk of injury
While exercise is essential for your health, there can be a higher risk of injury after age 50, depending on your fitness level when you start. It is, therefore, essential to modify your fitness routine to minimize the risk of injury as you start lifting weights over 50 years old.
Avoid exercises that pressure the shoulders and rotator cuff when lifting weights. These are more likely to lead to injury as you age, so try lifting lighter weights instead. Lighter weights might help you build muscle without causing too much strain on the joints.
You can prevent injuries by learning proper form when lifting heavy weights. You should never hold your breath while lifting. Instead, exhale during the exertion phase and breathe in during the relaxation phase. You should also use appropriate safety equipment and clothing. Also, be careful not to drop weights, as it can cause an injury.
If you are like me and getting older, why not start now? Get out to the gym or find yourself some weight plates.