Weight Lifting for Middle-Age and Beyond
Many middle-aged and older people have started to lift
weights, since extensive data show that lack of muscles
increases risk for diabetes, heart attacks and premature death
(British Medical Journal, September 2009; Journal of Physiology,
September 2009). However, within the first few weeks of their new
weight-lifting programs, most get injured and quit.
Usually they are injured because they try to train like
younger men: by picking the heaviest weight that they can lift ten
times in a row, resting and repeating that set two more times.
Then they feel sore for the next few days and when the soreness
lessens, they lift heavy weights again, usually two or three times
a week. This type of training almost always injures older novice
weight lifters and ends their training program.
The safest way for most older men and women to gain
strength and increase muscle size is to join a gym and try to use
15 to 20 Nautilus-type machines every day. On each machine
they should pick the weight that they can lift and lower 10 times
in a row comfortably, without straining or damaging their muscles
(which would make their muscles feel sore on the next day). If
they feel the least bit sore, they should take a day or days off
until the soreness is gone. As they become stronger and the
weights feel very easy for them, they should try to lift 15 times
in a row, then 20 and perhaps 25 times. They should always do just
one set. Only when they can lift that weight at least 20 times in
a row and not feel sore the next morning, should they increase the
resistance by going to the next heavier weight.
The key to this program is to avoid injuring their muscles
by lifting weights in a single set and increasing the number of
repetitions gradually so they do not cause next-day muscle
soreness. They should not increase the weight (resistance) until
they can lift a set of at least 20 daily and not feel sore the next
day.
Before any older or out-of-shape person starts an exercise
program, he or she should check with a physician to rule out
serious problems that might be aggravated by weight lifting.
This program is for beginners and is intended to prevent
injuries that plague older people when they first try to lift
weights. It will not build very large muscles. It will, however, increase strength and provide the other benefits of a
weight training program. After many months (injury-free) on this program, if a person wishes to build larger muscles, he or she can transitioning to a more traditional weight training program.
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