Without strength training, people can lose up to 30% of their muscle mass between ages 50 and 70. After 70, the rate of muscle loss accelerates further. As you lose muscle, you’re at increased risk for osteoporosis, falls and injuries.
Muscle loss can also impact your balance and energy. Daily activities such as getting dressed, walking and climbing stairs can become more difficult. You may no longer be able to do things you once enjoyed or live independently.
Tips For Starting A Strength Training Program
• Start slowly: Before each strength training session, warm up with either five minutes of dynamic stretching or cardio exercise. If you’re new to strength training, start with one set of 8-15 repetitions for each muscle group. Pick a weight that is challenging, but not so much that you can’t complete the set. Gradually work up to three sets of each exercise, increasing your resistance or weight as your body strengthens.
• Be consistent: Commit to a routine and stick with it. You don’t need to work out for hours each day. Instead, set aside time for two to three strength training sessions each week. You can even break your workouts into shorter sessions throughout the day. Exercising with a workout buddy can also help you stay motivated and consistent.
• Try exercises that challenge your balance: If you’re physically able, include exercises that are done while standing to improve your balance. For example, standing and doing a shoulder press with dumbbells challenges your balance more than doing the same exercise seated at a machine. Also include standing body weight exercises, such as single leg balance and lateral leg raises. Weight-bearing exercises will improve your bone health, build muscle and improve overall fitness.
• Add protein to your diet: As you age, your body requires more protein to keep your muscles strong and body energized. Good protein sources include lean meat, poultry, fish, eggs, low-fat dairy, lentils and beans. Healthy adults should aim to get between 10% and 35% of their daily calories from protein.
Source: https://www.henryford.com/blog/2023/01/how-to-main...

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