Weightlifting as you Age: Debunking Myths and Embracing the Benefits

As we age, it's common to hear concerns about the safety of weightlifting for older adults. However, it's time to dispel those myths and embrace the benefits of weightlifting as we grow older. In this blog post, we will address the misconceptions surrounding weightlifting and highlight why it is not only safe but also essential for increasing the quality of life in individuals as they age.

I. Addressing the Common Misconception: Fear of Injury

Weightlifting often carries a stigma of being dangerous, particularly for older adults. However, numerous studies have shown that moderate to heavy weightlifting is safe for individuals in this age group! When performed with proper form, gradual progression, and under the supervision of a trained professional, weightlifting can actually significantly reduce the risk of injury.

I often pose this scenario to my older adult clients who are hesitant to pick up weights:

Two competitive track athletes are asked to race. The first athlete has progressively trained every day while the second athlete avoided training for the race to reduce their risk of injury before it. Who do you think won the race? Who is more likely to get injured in the race itself? If you answered the first athlete for question one and then the second athlete for question two, you are correct. The second athlete can’t possibly be ready for a 100% effort, competitive sprint with no training- they have not built the capacity to endure that stress on the body!

This is no different for us as we age. If we don’t work to build and maintain muscle in the gym, how can we expect to have the muscle to pick up our grandchildren when we hit our mid 70s or 80s?

II. Weightifting to Build Reserve Through the Lifespan

The graph depicted below is coined as “the slippery slope of aging.” Simply stated, as we age, physiological changes such as decreased muscle mass and strength become more prevalent. If we do nothing about it, we move downward from a state of 1) “fun,” the ability to do what we want when we want, to 2) “function,” we can’t do the extra fun activities anymore but can function in life, to 3) “frail,” everyday activities such as walking, standing and sitting down, etc. are difficult, to 4) “fail,” or death, because our capacity has become too low to support living.

This is where weightlifting becomes crucial. By engaging in regular weightlifting exercises, older adults can counteract these age-related limitations. You can move in either direction on this graph, not just downward! Similar to placing money into a 401k throughout your life that you can access later, you can build a strong functional reserve for yourself and prepare your body for any event or health complication that it may have to face.

FIG. 1. Slippery slope of aging depicts the general decline in overall physiological ability observed with increasing age and its impact on function. (Adapted from Schwartz RS. Sarcopenia and physical performance in old age: introduction. Muscle Nerve. 1997;20[Suppl 5]:S10-S12.)

III. Getting Started with Weightlifting Safely:

If your are new to weightlifting, there are many options to help you get started. For those who plan to start on their own, I recommend functional, multi-joint lifts like the squat, deadlift, and overhead press. I also recommend prioritizing form first, then slowly building up in weight. Form is everything! If you need guidance, both physical therapy and group exercise classes can be good options to get started.

A. Physical Therapy & Coaching:

If you're new to weightlifting or have concerns about existing injuries or conditions, consulting with a physical therapist is a great starting point. A physical therapist can assess your individual needs, develop a personalized weightlifting program, guide you on proper form, and provide modifications to ensure your safety and progress. We do exactly this at Resolute Physiotherapy.

B. Group Classes:

Joining group weightlifting classes specifically designed for older adults is an excellent way to start your weightlifting journey. These classes offer expert guidance, motivation from peers, and a supportive community. Popular examples include strength training for seniors or functional fitness programs that cater to the needs and goals of older individuals.

Conclusion:

Weightlifting in older adults is not only safe but also essential for improving quality of life. By addressing the misconceptions surrounding weightlifting and embracing its benefits, older adults can experience increased strength and improve their functional reserve to stay strong and healthy as they age. Whether through physical therapy or group classes, it's important to seek professional guidance when starting your weightlifting journey. So, let's debunk the myths, pick up those weights, and enjoy the transformative power of weightlifting as we age.