Do you want to stay active, age well, and avoid injury, but you feel intimidated by heavy weights or gym culture? Good news: you don’t need to lift like a bodybuilder to gain strength, protect your bones, or extend your healthspan!
Thank you Daria! I am 67, and I was exercising for increased muscle mass body building until this year.
I have noticed age related changes in my joints, energy, and tolerance for really heavy weights. Also, I have a mild hernia. So, this year I have been transitioning to lighter weights 12-15 reps like you recommend doing 3 sets. I drop 5 lbs. each set.
I think this is working well. I am moving into a new time of life and I am changing with it.
I have been focusing also on functional and mobility exercises especially core, hips, thighs, ankles, legs, etc. These are surprisingly helpful. Do you have or recommend anyone that has specific exercises or routines that focus on functional and mobility exercises for seniors in decent shape?
Happy to meet you, Ben! You’re listening to your body and doing what feels right for you right now. Listening to your body and doing what works for you at any given time is smart and will help you stay fit and vigorous and will minimize injury risk. Body weight exercises like squats and pushups—both modified for your specific needs and conditions—are wonderful functional fitness exercises that you can do anywhere with no equipment. I also like rear lunges (my knees get fussy if I do them forward, but they don’t seem to be bothered when I do rear lunges) for a bodyweight leg strengthening exercise. These two posts discuss some of these exercises. I also link to YouTube videos that I curated and/or describe the exercises. https://open.substack.com/pub/dlbdiaz/p/leg-strength-your-unexpected-ally?r=y77yc&utm_campaign=post&utm_medium=web&showWelcomeOnShare=false
I’m launching a 28-Day Mobility Reset Program at the end of June or early July that I’m very excited about. Stay tuned more information on that is coming.
Hi Olive. That's a great goal! I assume you mean putting your suitcase into the overhead bin. Work all your muscles, and practice the skill you're working toward. For instance, start with just your empty suitcase and do all the things you think you'll need to be able to do with your suitcase during your trip. Then gradually add weight to it until the weight closely approximates the weight that you anticipate your bag will be on your trip. This will build both your strength and your confidence that you can handle whatever you need to do. But don't stop there. Once you master what you need to do for your trip, keep working on your strength so you can continue to do all those things you love to do.
Is it imperative to wait 2 days in between strength training, Daria? And I am not sure what this means "as long as you train close to muscular fatigue." Does that mean physically tired. Also I have used the same 3# weights for a decade now and do not feel tired out, but have always only done one rep of 20. I guess i should up that to 3 total reps, and wait a couple days between.
Hi Jeanine. If you're lifting light to moderate weights, you can wait 24 hours before working the same muscle again. Muscular fatigue is when you feel like you can't do another repetition with good form. You should stop before you can no longer perform an exercise with correct form. There can be a bit of trial and error with this, Based on what you're saying about your 3# weights, it sounds like you may not be adequately challenging your muscle. Maybe go up to 5 pounds and see how that feels. You could also try doubling up by holding both 3# weights (for 6#) to do the same exercise. You could also try more than one set. The idea is to work the muscle to fatigue, but not to the extent you compromise your form. Also, if you're doing the same exercises over and over, try some new ones for a bit of a challenge.
Taking action and the first step. I'm going to do a post on training with resistance bands in the near future, so please stay tuned. I'd love to hear from you about how the resistance bands are working for you. Here's a good beginner workout from Silver Sneakers. They do a good job with form and safety, and it's total body and about 10 minutes. A good place to start whatever your age. https://youtu.be/qlWAYEXsAzo?si=cr4yZLXxDL7rWPr8
If you’re weak and just starting out, you want to start light especially when working your shoulders. So if there’s a 5lb or less option for that, start there and see how it feels. Legs can usually tolerate more resistance, so start with 10 and see how it feels. If it feels too easy, go up. I know resistance bands like Bodylastics give the resistance weight for each band in a set and as you get stronger, you can combine them to increase the resistance. If you’re looking at that type of resistance band, you can start with a very basic set. Resistance bands also take a little getting used to. Form is very important. If you’re doing this on your own, practice the moves and watch yourself in a mirror, so you can see your form. As with any resistance training it’s best to start light to get the correct form, and once you’ve done that, you can increase the resistance.
This is very helpful for me-someone who has pushed her body hard most of life and at times injured herself. Thank you for you very clear and in-depth research and wisdom. I appreciate it very much.
I'm so glad you found it helpful, Julie! I don't currently have any done by me workouts, but in many of my posts, I suggest exercises and workouts with links to YouTube videos that I've curated. All of those are part of my free weekly posts.
I'm working on a 28-day mobility challenge with a physiotherapist colleague that I plan to offer soon. Is that something that would interest you?
Thank you for your comments. Please let me know if you have a particular interest or would like me to address a particular issue, and I'll see what I can do.
Me too, Deb! It's a great way to sneak some strength into your day just a few minutes at a time. Even if you only manage some air squats and counter pushups, that's a start and is better than doing nothing at all!
Thank you Daria! I am 67, and I was exercising for increased muscle mass body building until this year.
I have noticed age related changes in my joints, energy, and tolerance for really heavy weights. Also, I have a mild hernia. So, this year I have been transitioning to lighter weights 12-15 reps like you recommend doing 3 sets. I drop 5 lbs. each set.
I think this is working well. I am moving into a new time of life and I am changing with it.
I have been focusing also on functional and mobility exercises especially core, hips, thighs, ankles, legs, etc. These are surprisingly helpful. Do you have or recommend anyone that has specific exercises or routines that focus on functional and mobility exercises for seniors in decent shape?
Happy to meet you, Ben! You’re listening to your body and doing what feels right for you right now. Listening to your body and doing what works for you at any given time is smart and will help you stay fit and vigorous and will minimize injury risk. Body weight exercises like squats and pushups—both modified for your specific needs and conditions—are wonderful functional fitness exercises that you can do anywhere with no equipment. I also like rear lunges (my knees get fussy if I do them forward, but they don’t seem to be bothered when I do rear lunges) for a bodyweight leg strengthening exercise. These two posts discuss some of these exercises. I also link to YouTube videos that I curated and/or describe the exercises. https://open.substack.com/pub/dlbdiaz/p/leg-strength-your-unexpected-ally?r=y77yc&utm_campaign=post&utm_medium=web&showWelcomeOnShare=false
https://open.substack.com/pub/dlbdiaz/p/aging-strong-a-wellness-blueprint?r=y77yc&utm_campaign=post&utm_medium=web&showWelcomeOnShare=false
I’m launching a 28-Day Mobility Reset Program at the end of June or early July that I’m very excited about. Stay tuned more information on that is coming.
Thank you so much Daria! 🙏
You’re welcome. My pleasure, Ben!
Hi Olive. That's a great goal! I assume you mean putting your suitcase into the overhead bin. Work all your muscles, and practice the skill you're working toward. For instance, start with just your empty suitcase and do all the things you think you'll need to be able to do with your suitcase during your trip. Then gradually add weight to it until the weight closely approximates the weight that you anticipate your bag will be on your trip. This will build both your strength and your confidence that you can handle whatever you need to do. But don't stop there. Once you master what you need to do for your trip, keep working on your strength so you can continue to do all those things you love to do.
All I need to do is to be able to lift my suitcase without hurting myself on my next trip. I will start with your advice.
Is it imperative to wait 2 days in between strength training, Daria? And I am not sure what this means "as long as you train close to muscular fatigue." Does that mean physically tired. Also I have used the same 3# weights for a decade now and do not feel tired out, but have always only done one rep of 20. I guess i should up that to 3 total reps, and wait a couple days between.
Hi Jeanine. If you're lifting light to moderate weights, you can wait 24 hours before working the same muscle again. Muscular fatigue is when you feel like you can't do another repetition with good form. You should stop before you can no longer perform an exercise with correct form. There can be a bit of trial and error with this, Based on what you're saying about your 3# weights, it sounds like you may not be adequately challenging your muscle. Maybe go up to 5 pounds and see how that feels. You could also try doubling up by holding both 3# weights (for 6#) to do the same exercise. You could also try more than one set. The idea is to work the muscle to fatigue, but not to the extent you compromise your form. Also, if you're doing the same exercises over and over, try some new ones for a bit of a challenge.
Thanks very much, Daria!
You’re welcome, Jeanine!
Ok. I ordered the resistance bands and weights, I will start this week!
Taking action and the first step. I'm going to do a post on training with resistance bands in the near future, so please stay tuned. I'd love to hear from you about how the resistance bands are working for you. Here's a good beginner workout from Silver Sneakers. They do a good job with form and safety, and it's total body and about 10 minutes. A good place to start whatever your age. https://youtu.be/qlWAYEXsAzo?si=cr4yZLXxDL7rWPr8
I am pretty weak. Would you suggest a 10 or 15 lb resistance band?
If you’re weak and just starting out, you want to start light especially when working your shoulders. So if there’s a 5lb or less option for that, start there and see how it feels. Legs can usually tolerate more resistance, so start with 10 and see how it feels. If it feels too easy, go up. I know resistance bands like Bodylastics give the resistance weight for each band in a set and as you get stronger, you can combine them to increase the resistance. If you’re looking at that type of resistance band, you can start with a very basic set. Resistance bands also take a little getting used to. Form is very important. If you’re doing this on your own, practice the moves and watch yourself in a mirror, so you can see your form. As with any resistance training it’s best to start light to get the correct form, and once you’ve done that, you can increase the resistance.
This is very helpful for me-someone who has pushed her body hard most of life and at times injured herself. Thank you for you very clear and in-depth research and wisdom. I appreciate it very much.
Does your subscription include workouts?
I'm so glad you found it helpful, Julie! I don't currently have any done by me workouts, but in many of my posts, I suggest exercises and workouts with links to YouTube videos that I've curated. All of those are part of my free weekly posts.
I'm working on a 28-day mobility challenge with a physiotherapist colleague that I plan to offer soon. Is that something that would interest you?
Thank you for your comments. Please let me know if you have a particular interest or would like me to address a particular issue, and I'll see what I can do.
I do like the snack idea.
Me too, Deb! It's a great way to sneak some strength into your day just a few minutes at a time. Even if you only manage some air squats and counter pushups, that's a start and is better than doing nothing at all!