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Reaching middle age is an opportunity to reassess your exercise routine, mainly because as we get older, we lose muscle mass. This makes incorporating strength training into your workouts crucial. However, before you dive into lifting weights, take heed. We consulted with Dr. Milica McDowell, a doctor of PT, exercise physiologist, and VP of operations at Gait Happens, who highlights five common strength training habits you might need to adjust to keep your body strong after 50.
“Natural aging processes lead to reductions in hormones that promote muscle growth, resulting in muscle decline if left unchallenged,” explains Dr. McDowell. “Moreover, aging can bring about changes to your neurological system that impact balance and coordination, and strength training is the top method to counteract these issues.”
With the importance of maintaining strength after 50 established, let’s explore some common misconceptions and errors Dr. McDowell observes in her patients and clients, and how to rectify them.
Believing “If I Avoid Strength Training, I Won’t Bulk Up”
Many individuals are concerned that strength training will cause them to get too bulky, however, that’s not the case at all.
“It’s a common misconception,” says Dr. McDowell. “Getting bulky happens in the kitchen not the gym and requires a VERY REGIMENTED diet…general strength training will tone your muscles but you won’t end up looking like a hulk unless you’re willing to drastically change your diet.”
Not Warming up Properly
A solid warm-up is so important. In fact, a good rule of thumb when it comes to warming up is, the older your tissues are, the longer you should warm up before your workout.
“Aging joints and connective tissues are generally less pliable and joints that may begin to stiffen need more time to get ready for activity,” Dr. McDowell advises. “Don’t skimp on your warm-up and use it to raise both your heart rate and your tissue temperatures.”
Training With Machines Only
Machines can provide an excellent workout, but what happens when certain machines are your go-to and they aren’t accessible?
“Only training with machines can be viewed as “safer” but it limits range of motion and the contribution of stabilizer muscles in the abs and spine,” Dr. McDowell shares.
Not Thinking of Your Body as a Weight
A bodyweight workout is probably the most convenient type of workout. It’s always readily available—no equipment needed!
Dr. McDowell points out, “A circuit of squats, lunges, calf raises, arm raises, and wall or real pushups can really boost your strength and metabolism.”
Using Single or Isolated Joint Exercises
Dr. McDowell recommends ditching isolated joint exercises like bicep curls.
“Training movements in isolation is (dare I say?) a waste of time, as your body NEVER moves in isolation…train multi-joint movements/multiple positions and see more bang for your buck,” she explains.
How To Build Muscle Safely Without Getting Injured
Dr. McDowell provides some helpful tips to keep in mind when working out.
- Be sure to do an adequate warm-up prior to your workout session.
- Don’t hesitate to ask a professional for the right way to perform a movement or use a machine that’s new to your workout.
- Train within your capacity of strength. Move up to higher weights at a slow, sensible pace.
- Rest days are essential. Be mindful that many gains happen during your recovery period. Most adults over 50 need two to three rest days each week, which is a break period from “strength specific training.”
Alexa Mellardo
