Getting started with strength training
by Edmond Cleeman, MD
The recommendation for strength (resistance) training is at least two sessions per week. Like aerobic exercise it reduces the risk of some chronic diseases, improves quality of life, and improves physical function. Strength is important to maintain the ability to perform activities of daily living, especially in older people, like lifting groceries, climbing a flight of stairs or playing with grandchildren.
Using a fitness professional
Strength training is often more complicated for people to get started. Lack of knowledge on what exercises to perform, how to do them correctly, and potential need for equipment are all obstacles. But you can start with no equipment; simple body weight exercises like push-ups, air-squats, abdominal and core exercises. You can progress to add resistance with minimal equipment like resistance bands, or a light pair of dumbbells or household items.
Working with a fitness professional such as a personal trainer is an excellent option to help get you started and motivated. I’ve worked with amazing and very talented trainers that can guide and challenge people to meet their unique needs. Fit-Vintage is an online live group class lead by a certified fitness professional. These classes are small, which enables personalized attention and the added benefit of social interaction. Studies show that exercising with a group can help people maintain their motivation.
Fit-Vintage is fun live zoom exercise classes for older adults
What to do
Resistance exercises should be challenging. A simple and easy guideline is the weight or band should be set so that you can perform 8-10 reps. If you can easily do 20 reps, then the weight is too light, and you should consider increasing the weight. Conversely, if you can only do 2 reps, then the weight is too heavy, and you don’t want to hurt yourself. You should reduce the weight to fall back into the range of 8-10 reps.
You will get stronger, even if it doesn’t appear that way in the mirror. At this point you should progress the weight to maintain the challenge over time as strength increases. Don’t stay at the same weight as you get stronger, increase the resistance (weight). For example, you start with 10 lb dumbbells for chest presses and do 10 reps, after 3 weeks you can do 15 reps, then it's time to increase the weight to maybe 15lbs. Include all major muscle groups in the upper and lower body, including chest, shoulders, back, hips, and legs.
Safety
After exercise it’s natural to feel soreness in your muscles. That’s a good feeling, it’s normal, it means your muscles were challenged, are recovering, and getting stronger. If you develop significant pain, then stop and discuss with your fitness professional or physician.
Disclaimer: The content contained herein is not designed to, and does not, provide medical advice. It is NOT intended to be a substitute for medical advice, diagnosis or treatment but is for general informational purposes only. Always seek the advice of your physician or other qualified health professional with any questions you may have regarding your health, medical condition or treatment options. Please contact a healthcare professional prior to exercising. Never rely on information in this article, video, YouTube channel or website in place of seeking medical advice and treatment. Never disregard or delay seeking medical advice because of something you may have read or seen. If you think you may have a medical emergency you should seek immediate medical treatment. Do NOT use this video for medical emergencies. If you have a medical emergency, call a physician or qualified healthcare provider, or call 911 immediately. Under no circumstances should you attempt self-treatment or the treatment of others based on anything you have seen or read in this video.
