Have you noticed that everyday tasks like lifting groceries, climbing stairs, or opening jars feel more challenging as you age? There's a reason for that: sarcopenia, or age-related loss of muscle mass and strength that happens to both women and men after the age of 35.
Research from Massachusetts General Hospital also shows that muscle mass is one of the key factors that impacts longevity and independence. As muscles deteriorate, simple tasks can become increasingly difficult, leading to higher risk of falls and fractures.
That same research also shows developing the right exercise habits, such as weight training, can enhance muscle mass and strength, reduce health risks, and reduce your risk of chronic conditions such as diabetes, osteoporosis, or heart disease.
“As a holistic health practitioner, I remind women over 60 that weight training is one of the most powerful forms of medicine,” says Kendal at Home Care Coordinator Heather Hanchuk. “It strengthens bones, balances hormones, supports longevity, and reignites the body’s natural vitality – proving that strength, at any age, is a reflection of self-love and vibrant living.”
Before you get intimidated, keep in mind that resistance training doesn't have to mean hours at the gym.
A few simple exercises done with proper form and technique can help you safely build strength and muscle mass and improve your overall health while keeping up with the life you love.
Your physician, a certified personal trainer or physical therapist can help create a personalized exercise program tailored to your needs and fitness levels.
Benefits of Weight Training
Weight training for women over 60 (also known as resistance training or strength training) is an essential habit for maintaining independence and quality of life, with several specific benefits:
- Weight training can help women build muscle mass, which is essential for everyday activities and healthy aging.
- It can improve bone density to reduce the risk of osteoporosis and fractures.
- Weight bearing exercises, such as squats and lunges, can help improve balance and reduce risk of falls.
- Resistance training can also improve upper body strength, including upper arm muscles, to make daily tasks easier.
- It supports heart health by lowering bad cholesterol (LDL) and increasing good cholesterol (HDL).
Healthy muscle mass and strength can also have a positive impact on other health factors:
- It reduces the risk of Type 2 diabetes by helping regulate blood sugar levels, because muscle mass plays an essential role in metabolizing glucose.
- It supports a healthy cardiovascular system by improving circulation and reducing blood pressure.
Best Weight Training Exercises for Women Over 60
There are a few weight training exercises that can help you target different areas of your body to build muscle mass and strength:
- Lower body strength: squats, lunges, and leg press are excellent exercises that help lower body muscles maintain balance and improve bone density.
- Upper body strength: chest press, shoulder press, and bicep curls are effective exercise for keeping up with daily tasks, from doing laundry to carrying grocery bags.
- Core body strength: planks and bird dogs can help improve balance, stability, and posture to protect your spine and help you bend, lift, and stand.
- Upper back body: rows and lat pulldowns also help improve posture so that you can continue reaching, carrying, and lifting safely.
Developing a Weight Training Exercise Routine
To make the most of your weight training and improve muscle mass, consider these tips:
- Aim to exercise at least 2 - 3 times per week, or roughly 150 minutes of moderate-intensity.
- Incorporate a mix of upper body, lower body, core, and upper back exercises for a holistic routine that enhances overall fitness and well-being (see above).
- Start with shorter, simpler workouts and gradually increase duration and intensity as you become more comfortable with the exercises.
- Consider working with a certified personal trainer or physical therapist to create an exercise routine tailored to your needs, goals, and ability.
Nutrition and Recovery Habits To Support Weight Training
The exercise routine itself is a good start, but it's just as important to build healthy nutrition habits and recovery routines post-workout to support your strength training. Here are a nutrition and recovery tips to keep your body strong:
- Focus on a balanced diet that includes plenty of protein, healthy fats, and complex carbohydrates.
- Consider incorporating supplements, such as protein powder or creatine, to support muscle growth and recovery.
- Stay hydrated by drinking plenty of water before, during, and after exercise to help prevent dehydration and support overall recovery and health.
- Be sure to rest and stretch after each workout to help your body repair and rebuild.
The Best Tools & Tactics for Weight Training
While there are a variety of tools and machines that people might use for resistance workouts, there are a few that are well-suited to weight training for women over 60 who may be new to it:
- Free weights, such as dumbbells and kettlebells, are excellent tools for building strength and improving muscle mass.
- Resistance bands are also a great option for women who are new to strength training or prefer a lower-impact workout.
- Body weight exercises, such as push-ups and squats, can be modified to suit individual fitness levels and goals.
- Consider incorporating a mix of free weights, resistance bands, and body weight exercises into your routine to add variety and challenge.
Building Strength and Losing Weight
A main benefit of weight training for women over 60 is that it can help them lose weight while building muscle mass, especially when combined with a healthy diet and regular cardio exercise.
If you're hoping to lose excess body weight with your strength training routine, here are a few tips on how to do it safely:
- Focus on progressive overload, gradually increasing the weight or resistance used over time to continue challenging the muscles and promoting growth.
- Consider incorporating high-intensity interval training (HIIT) into your routine to boost metabolism and burn calories.
- Aim to lose weight slowly and safely, aiming for a weight loss of 1-2 pounds per week to ensure sustainable results.
It may be best to consult with a personal trainer or physical therapist to try these approaches safely, with your ability and needs in mind.
Strengthen Your Health With Weight Training
Incorporating resistance training exercises into your daily routine doesn't have to be intimidating. Regular, consistent strength training efforts can significantly reduce your risk of falling, bone fractures, chronic conditions, and improve your overall health.
Remember that being proactive about your muscle and bone health today can preserve your strength and independence for years to come.
If you're still feeling unsure about how to start your strength training routine, or how to engage in weight training exercises safely, Kendal at Home is here to help.
Our library of videos cover exercise routines and fall risk prevention to help you build confidence in the comfort of your own home. We also have care coordinators who can assess your mobility and risks as you age. They can even connect you to in-home caregivers and other resources, if you need them.
Healthy aging doesn't happen alone. With Kendal at Home, you’ll get the support you need to thrive as you age.
For more tips, download our free guide, How To Live Well At Home: Your Guide to Healthy Aging.
