As we get older—and we are all getting older—our tendency is to shift away from lifting weights toward more and more cardio. The rationale seems to be that cardio burns fat. Unfortunately, cardio does little to spare muscle. Indeed, it might even accelerate muscle loss. Certainly, the endless cycles of (hypocaloric) “dieting” are not good for aging muscle. As such, weight lifting should be a continued component of one’s regular exercise program as one ages.
When I speak of lifting weights, however, I am not referring to high repetitions using small weights with little progression. I am talking “go big or go home” (sort of). I am talking progressive overload and moderate-to-low repetitions (below the traditional 8-12). Why not try to grow stronger as we age? At the very least, try hold on to muscle mass for as long as we can.
I am speaking here to the average exerciser and not so much to the aging powerlifter. If one is already “lifting big”, it may not do the body well to keep aggressively pushing growth. I am talking to those of us who have let ourselves go or never lifted really big weights.
Lifting heavy makes one stronger. It builds muscle (albeit at a much slower rate) as we age.
It is never too late to start lifting weights. Learn how before you start, but start.
Lifting heavy is not dangerous—if done correctly. Injury happens from doing lifts in poor form and with too much weight. Overload is doing more than that to which the body is accustomed. It is not doing more than what the body is capable of doing. Chances are, however, that we are doing much less than we are capable. Challenge yourself. Get stronger. Challenge the ageist perception that aging leads to inevitable frailty. Lift. Lift heavy.
Be your best today; be better tomorrow.
Carpe momento!