New research suggests that engaging in 90 minutes to two hours of weight training per week can significantly reduce the risk of premature death. A study published in the British Journal of Sports Medicine followed 147,374 participants over 30 years, asking them every two years about their aerobic exercise and strength training habits. The findings revealed that those who consistently performed resistance training lowered their risk of early death from any cause by 13%, and by 19% for conditions like heart disease and stroke. Additionally, individuals who lifted weights, used resistance bands, or performed bodyweight exercises had a 27% lower risk of dying from neurological diseases.
Despite these benefits, many older adults struggle with where to begin. Samuel Quinn, personal training lead at Nuffield Health, emphasizes that strength training is accessible and beneficial for older adults with proper guidance. Here is his advice for getting started:
Start with a Movement Screen
Quinn recommends a functional movement screen, which involves a series of exercises used by fitness professionals to evaluate movement patterns. This assessment checks fundamental movements like squatting, hinging, and single-leg movements, as well as overhead mobility and core stability. It provides a baseline of fitness and movement ability, helping to tailor a safe and effective program.
Follow a Bespoke Training Program
Given the many variables involved, Quinn advises following a program customized to your anatomy, goals, and ability. A personalized plan ensures consistency and allows for adjustments to prevent injury.
Keep It Simple
Simple exercises are often most effective. Quinn suggests a straightforward program focusing on basic movement patterns rather than complex routines. This makes it easier to execute correctly and achieve desired results.
Start with a Lighter Load
Many people go too heavy too soon, leading to injury or excessive soreness. Quinn advises starting with a lower weight that you can control comfortably, then gradually increasing the load. Benefits can still be gained with lighter weights if proper form is maintained.
Check Your Form
Proper technique is crucial. Quinn often provides clients with videos demonstrating exercises, which they can refer to when training alone. Many online resources explain correct form and technique for various exercises.
Aim for a Couple of Sessions a Week
You don't need to train for hours. Quinn notes that even two sessions per week can yield significant benefits for stability, strength, fitness, and quality of life. Consistency with appropriate exercises is key to preventing age-related issues like osteoporosis and falls.
Prioritise Recovery, Protein, and Hydration
A holistic approach includes adequate sleep, rest, nutrition, and hydration. Quinn recommends consuming 1.1-2 grams of protein per kilogram of body weight daily and drinking around 2.5 litres of water per day to support recovery and maximize workout benefits.
