This article has kindly been shared by Alison Richmond from Provention
Carry a Load: Strength Training for Lifelong Vitality
Do you think lifting heavy weights is just for bodybuilders? Think again. Resistance training is a cornerstone of healthy aging, helping you maintain strength, bone density, and independence.
Why “Carry a Load”?
Dr. Vonda Wright, is a renowned orthopedic surgeon and aging expert. She emphasises the importance of resistance training. As part of her F.A.C.E. framework C is for “Carrying a Load” as part of healthly aging. This approach isn’t about bulking up – it’s about building functional strength to support your daily activities and prevent age-related decline.
The Benefits of Resistance Training
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- Bone Health: Weight-bearing exercises stimulates your bone growth, reducing the risk of osteoporosis and fractures.
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- Muscle Mass: Building muscle improves metabolism and supports your joint health.
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- Functional Strength: Enhances your ability to perform everyday tasks, from carrying groceries to climbing stairs.
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- Balance and Coordination: Reduces your risk of falls by improving your stability.
Getting Started Safely
- Consult a Professional: Before beginning any new exercise regimen, consult with a healthcare provider or certified trainer.
- Focus on Form: Proper technique is crucial to prevent injury. Start with lighter weights to master movements.
- Progress Gradually: Increase your resistance and intensity over time as your strength improves.
Simply put, this isn’t about grabbing the heaviest weight you can find on Day 1.
Start light, nail your form, and then build up. This is vital to avoid injuries.
Sample Exercises
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- Squats: Strengthen legs and glutes
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- Push-Ups: Build upper body and core strength
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- Resistance Band Rows: Enhance back muscles and posture
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- Lunges: Improve balance and leg strength
Incorporate resistance training into your routine 2-3 times per week and allow for rest days in between.
So yes, lifting heavy is fantastic, BUT it’s not a silver bullet all on its own.
Pair your resistance training with mobility work, cardio, and a solid dose of fun (because life is too short for boring workouts).
Check Dr. Vonda Wright’s YouTube chat on resistance training and its role in healthy aging: Dr Vonda Wright on Resistance Training
