You may remember the 1977 film Pumping Iron, which brought resistance (AKA strength) training into the mainstream. It was often favored by young muscular gym bros and women. However, researchers now emphasize the importance of resistance training for people of all ages and body sizes, emphasizing its numerous benefits beyond just aesthetics. Resistance training is a form of exercise that aims to increase muscular strength and endurance using weights, resistance bands, or body weight.
Experts like Mark D. Peterson, PhD, agree that resistance training is crucial for preventing osteoporosis, reducing the risk of falls, and improving overall health. Strength training can also lead to better sleep, increased dopamine levels, reduced pain, and improved mobility. Mayo Clinic experts suggest incorporating strength training into your routine for at least 2 days a week alongside aerobic activity.
When starting resistance training, it’s best to seek guidance from a professional to ensure proper form and technique. Progression is key, and it’s important to choose a weight that challenges your muscles but doesn’t cause pain. Results can vary from person to person, but improvement in strength can be seen with just a few sessions a week. While resistance training may not directly lead to weight loss, it can help improve muscle-fat ratio and ultimately aid in overall calorie burning.
Stay motivated by setting clear goals and being accountable to others. Community support, whether in person or online, can help you stay on track. Senior Planet offers online courses and resources to keep you motivated. Remember that the key to success is consistency and progress over time. Share your experiences and motivation strategies in the comments!
