Importance of Strength Training for Aging
Let’s face facts, we are all aging. Some better than others. Why not slow the process while simultaneously improving our capacity to enjoy life as we did in our younger years?
Think about this for a moment our muscle fibers peak when we are about twenty-five and plateaus when we are around thirty-five to forty. Then it begins to decline quicker, with a 25% loss by the time you are sixty-five(3).
Aging is associated with a number of physiologic and functional declines that we don’t want. It can contribute to increased disability, frailty, and falls(1). One of the main factors for these declines is due to the loss of muscle mass and strength. This phenomenon is called sarcopenia. Contrary to popular belief, this decline in muscle mass and strength is not a result of the aging process; rather, it’s due to inactivity (4).
Current research has demonstrated that strength-training exercises have the ability to combat weakness and frailty and their debilitating consequences. A great place to start, or explore more thoroughly, is the world of bodyweight training.
Bodyweight training will get you stronger, more flexible, more mobile and more athletic than just lifting weights like a body builder or by doing some random extreme workout program. By focusing in on body weight movements, you are also setting up an incredible fitness foundation on which you can build upon. My favorite bodyweight tool is the Lebert Fitness Equalizer. This particular tool allows me to do every imaginable bodyweight movement at a gym or in the comfort of my own home.
Here are my Top SIX Lebert Fitness Baseline Bodyweight Movements:
- Body Row
- Push Up
By learning these Lebert Fitness Baseline body weight movements, you will re-establish proper movement patterns that will “improve muscular strength, increase lean muscle mass, decrease body fat”(2) and allow you to go back to doing the things you love.
The key of course is consistency. Not only does regular exercise (e.g., 2 to 3 days per week) build muscle strength and muscle mass, it preserves bone density, independence, and vitality with age (1). In addition, strength training also has the ability to reduce the risk of osteoporosis and the signs and symptoms of numerous chronic diseases such as heart disease, arthritis, and type 2 diabetes, while also improving sleep and reducing depression (1).
The safest and most effective way to learn these exercises and to get the most out of your Equalizers is to visit our Lebert Fitness website. Our Lebert Fitness Education programs include online courses, live workshops, and an expansive Education Team. Our courses are creative, cutting-edge and highly effective for expanding your knowledge of our products.
by Todd M. Cambio, CSCS
- Lebert Fitness