Strength Training for Over 55's

Actively Ageing

Strength Training for Over 55's

Alison Ford - Sunday, October 11, 2009

Before you plunge into any kind of strength training, you must become familiar with the fundamentals of weight training techniques which will help form the basis of your exercise regime.
As a general rule of thumb, start working the larger muscle groups first, using compound movements which employ more than one muscle group to lift the weight. From here, you should progress toward the smaller muscle groups which need less energy, focussing more on isolated movements which target particular muscles.

Consult your doctor prior to embarking on your strength training programme.
Smooth, flowing movement is essential to the safe and effective lifting of weights.
Set aside 5 minutes at the beginning and the end for your 'warm-up' & 'cool-down.'
Always pay attention to your 'form' and the safe use of any equipment you're using.
Controlled diaphragmatic breathing is essential for maximum efficiency.
Engage your 'core stabilizers'.
Avoid lifting too much weight too soon. You might think you are capable but you'll suffer for 2 or 3 days as a result!
Limit the time spent on training until your muscle bulk has built up 20 -30 mins.
Do 3 sets of 8 to 10 reps of each chosen exercise.
Spread your workouts out evenly over the week.
Always stretch before and between exercises.
Try to take your muscles through large ranges of movements.
Make sure you drink enough water before, during and after your session.
Nourish yourself with enough protein for muscle bulk development and minerals for bone strength.
Most of all enjoy thte feeling of improving the composition of your body!