Should Seniors Lift Light Or Heavy Weights
Understanding strength training for seniors
With ageing comes a multitude of changes to our bodies. Some of the most prevalent changes include loss of muscle mass and bone strength, two factors that can have a significant impact on overall function and independence. These changes can also lead to decreased mobility, balance issues and therefore a greater risk of falls or fractures. Research suggests that exercise is one of the most effective interventions that can assist with active ageing and slow down the progression of these factors.
Incorporating strength training into your routine consistently is a great way to enhance your overall functional capacity through maintenance or improvements in muscle mass, bone strength and joint stability. This will allow everyday tasks, including carrying the groceries and getting in and out of a chair, to be completed with ease.
Strength exercise has been found to have both physical and mental benefits. It can assist with the management of mood and mental health, the prevention of chronic conditions and improvement in overall quality of life. It is a powerful tool that should be incorporated into each person’s weekly routine to allow for healthy ageing, independence and longevity.
Benefits of lifting weights for seniors
Strength training offers a wide variety of benefits for older adults, making it one of the most important modes of exercise for this population. This form of training can assist with slowing the progression of age-related factors, including loss of muscle mass, decreases in bone mineral density and changes in physical function.
A key focus of strength training for seniors should be on the maintenance of current capacity. Strength training is one of the most effective ways to maintain, and at times even improve, muscle mass and bone strength. With ageing, loss of muscle mass, known as sarcopenia, can lead to weakness, causing a decline in mobility and increasing the risk of falls and fractures. Strength training allows for functional strength to be preserved so you can continue with everyday activities, including lifting objects, getting up from a chair and walking.
Declines in bone mineral density are also a natural occurrence that comes with ageing. Strength training puts stress on the bones in a healthy manner to stimulate bone growth, which can prevent the onset of, as well as manage conditions including osteopenia and osteoporosis. This form of training is essential in decreasing the risk of falls and fractures.
On top of physical benefits, strength training also benefits our mental and emotional well-being. It has been found to be effective in reducing symptoms of anxiety and depression, improving sleep and enhancing our cognition. Those who engage in regular strength training see improvements in their energy levels, confidence and functional capacities.
Strength training also has strong metabolic benefits, especially for older adults. It is effective in managing blood sugar levels, weight and lowering the risk of developing chronic conditions, including heart disease, diabetes and arthritis.
Light vs heavy: What’s the difference?
When it comes to strength exercise, a common question is whether you should be lifting light or heavy weights. There is no one-size-fits-all and both can be effective; however, it is very dependent on your health, goals and exercise history.
Lifting lighter weights for more repetitions (e.g. 2kg for 12-15 reps) is a safe and effective way to build muscular endurance. This means your muscles can work effectively for a longer period of time whilst not being under too much load. Muscular endurance is required for activities including walking, cleaning, and even maintaining posture throughout the day. Using lighter weights is also a great alternative for people who are new to strength exercise or have certain conditions where heavier weights may be aggravating. Light weights are often easier on the joints and can be great to improve circulation and balance.
Once you’re able to complete exercises in a safe way, incorporating heavier weights (e.g. 10kg for 6-8 reps) into your routine can be very beneficial. Lifting heavier weights has been found to be the most effective intensity at increasing muscle mass, overall strength and bone mineral density. These are all factors that decrease naturally as we age. When lifting heavier weights, it is important that form and technique are correct to avoid further injury risk. If you’re unsure on how to do something, reach out to a clinical exercise specialist for help.
Depending on your health, goals and exercise history, an exercise routine that incorporates both lighter and heavier weights is important for overall health and well-being. This will allow you to maintain your strength while also being able to complete tasks for longer periods of time.
Exercise recommendations for senior adults
The NHS and World Health Organisation both recommend that older adults complete 150 minutes of moderate intensity exercise throughout the week. Within this, it is recommended that strength training be completed on at least 2 days of the week. Strength training can be completed with resistance bands, weights, machines and even body weight. It is important to complete a well-rounded session that targets all the major muscle groups, including legs, hips, back, chest, core, shoulders and arms. Completing movements that use a range of joints and muscle groups, also known as compound exercises, is beneficial as you are training multiple muscles at once. Some great functional exercise examples include squats/sit to stands, shoulder press, deadlifts, plank and seated row. If you don’t feel confident, are new or unsure about engaging in strength training, reach out to a clinical exercise specialist who can ensure a safe and individualised program can be prescribed for you.
