When Team GB’s Emily Campbell powerlifted her way to a bronze medal in the Paris Olympics this summer, having previously won silver in Tokyo, she certainly raised the profile of the discipline.
But you don’t have to be an Olympian to reap the benefits of working out with weights, and it’s never too late to start!
10th September 2024
New research from the University of Copenhagen has revealed that a year of heavy resistance training involving lifting loads three times a week at around retirement age could preserve vital leg strength for later life. And this latest work, presented in the BMJ Open Sport and Exercise Medicine journal backs up smaller studies. One, for example, found a strong link between resistance training and a reduced risk of all-cause mortality, including a lower chance of cancer and cardiovascular disease.
Just over 450 people of around retirement age (average age 71) took part in the randomised, controlled study, called Live Active Successful Ageing. Participants either did heavy or moderate-intensity resistance training, or none, for a year on top of their usual exercise. Those in the first group, who lifted heavy weights three times weekly, were found to have retained their leg strength over time, while those in the other two groups had lost strength.
What’s more, the study found the benefits could last up to four years, following just 12 months of training.
Researchers said: “This provides evidence that resistance training with heavy loads at retirement age can have long-term effects over several years.”
As we get older, we naturally lose muscle function, and weakening leg strength is a key predicting factor of death among the elderly. But if you can keep muscles strong, you also help flexibility, mobility and bone strength.
There’s no doubt that incorporating more physical activity into your daily routine helps you stay well and healthy later on in life and at the same time, exercise can be an excellent way to meet others and socialise. But being more active shouldn’t feel a chore – so do something you enjoy.
You could try a few simple things every day, like avoiding extended sedentary periods – get up regularly and stretch or walk around if you’ve been sitting for a while. Walk to the shops (rather than driving), take the stairs rather than a lift or escalator etc. To stay strong, consider yoga and bodyweight exercises such as lunges and squats as well as weightlifting. And you should be able to find any number of organised activities and classes locally. So just get started and take that first step. All the research indicates that it really is never too late to get started.
Lift weights and you’ll soon begin to feel the benefits, from increased metabolism to a decrease in total fat mass and enhanced balance and movement control. Mental, cardiovascular and bone health and sleep quality should all improve too, as will cognitive functioning, while lifting loads can also ease general aches and pains. Plus it’s a formidable weapon in the battle against type 2 diabetes.
You may not previously have thought about going to an outdoor gym. But when you consider that these are sociable places, open all hours, free to use and local, you can see why they are so popular.
Fresh air Fitness gyms offer a whole range of strength training equipment suitable for older people. Each piece of equipment is very intuitive and include step-by-step instructions to follow. Or you may prefer to what our how-to videos, which demonstrate how to use the equipment safely and effectively too.
At Fresh Air Fitness, we’re a leading provider of outdoor gym equipment. Whether you’re a council or community group, we can help your community to stay active for longer.
We’ll be with you every step of the way, from consultation and installation through to maintenance and ensuring your residents know how to use their new amenity safely and effectively.
For further information, call us today 01483 608860 and one of our friendly team would be happy to help.
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