Let’s face it – aging is inevitable. But unfortunately, aging well is not. There are many factors that can influence your physical and mental well-being as you age, but one of the most important is strength training.

Exercise not only helps you feel and look younger, but it also has been shown to slow down the aging process. Exercise takes many forms and all of them are beneficial, but strength training seems to be where the anti-aging magic happens – it’s one of the best types of exercise people over 50 can do!

It’s never too late to start going to the gym and work on getting stronger, building your dream body, and even sculpting that summer six-pack.

In this blog, we’ll explore the benefits of strength training for people over 50 and some specific exercises you can do at our Thornton gym.

Benefits of Strength Training at the Gym When You’re Over 50

Whether you’ve been training your whole life or are just starting your strength training program at the gym, the benefits of training into your 50s are undeniable.

Strength Training Builds Lean Muscle Mass

Age-related muscle loss, called sarcopenia, is a natural part of aging. Around the age of 30, we start to lose muscle mass if we’re not doing anything to actively replace it. As we age, many of us become more sedentary, which is a main cause of why we lose muscle mass. In addition, as we get older, our muscles don’t respond to exercise the way they did when we were younger. That’s why we need to start doing strength work at the gym — to keep the musculature we have. Numerous studies have found that strength training can counteract muscle weakness and frailty in older people. Being stronger means you’ll be able to stay independent and perform life’s daily responsibilities like taking care of yourself, maintaining your home, and going to the store. It also means you’ll be able to participate in fun activities like playing with your pets and grandchildren, golfing, and traveling.

Strength Training Builds Bone Density

Losing muscle as you age also puts your bone health at risk. Unexpected falls are a leading cause of injury and death in older Americans, according to the CDC. Strength training the muscles that surround your bones helps to prevent falls from happening in the first place.

In addition, strength training at the gym helps you to preserve bone density as you age. Osteoporosis — a condition in older people where the creation of new bone doesn’t keep up with the loss of old bone — is a concern for both men and women, but women 50 and older have a four times higher rate of osteoporosis than men. This means it’s especially important for women to lift weights at the gym.

Strength Training Decreases Body Fat

Maintaining a healthy weight and keeping your body fat in check is important because it relieves pressure on your joints and prevents many diseases that come with aging. Strength training at the gym can help you decrease the amount of fat in your body and achieve a healthier body composition.

Strength Training Speeds Up Your Metabolism

Strength training at the gym leads to more muscle mass in your body which, in turn, leads to a higher metabolism. That’s because muscles use more calories at rest than body fat. When you build more muscle mass, you naturally burn more calories per day which can help you maintain a healthy body weight as you get older.

Strength Training Improves Mental Health

The many lifestyle changes we go through as we age can cause us to feel sad, uneasy, and stressed. Strength training has been shown to boost mental health and confidence. Exercise is well known as an effective, all-natural remedy for depression and stress.

Strength Training Reduces the Risk of Many Age-Related Diseases

Cardiovascular exercise and strength training at the gym will reduce the symptoms and risks of many health problems we face as we age including diabetes, osteoporosis, back pain, knee pain, depression, obesity, high blood pressure, and heart disease.

Strength Training Improves Coordination, Balance, and Mobility

As you lose muscle mass with age, you lose the strength you need to stay balanced. Lifting weights at the gym not only builds up muscle strength and protects bone mass, but it also forces your body to remain stable in an unbalanced state. This improves your overall balance and coordination, helping you to avoid falls and remain mobile as you get older.

The Best Strength Training Exercises at the Gym for People Over 50

Now that we understand how important strength training is for people aged 50 and older, what are the best exercises to do at the gym? The answer to this question is complex because everyone is different — an exercise that’s beneficial for one person might not help someone else. That’s why it’s important to consult with both your doctor and a personal trainer at the gym to make sure you participate in an exercise program that meets your current abilities and fitness goals.

That said, here are some moves that will be easy on your joints while boosting your strength and confidence on the gym floor.

Landmine Shoulder Press

The landmine activates your shoulder muscles without forcing them to go directly overhead, which is ideal for those with shoulder pain or mobility limitations. Here’s how to do a landmine shoulder press:

1. Anchor the landmine at one end and then lift the loaded end onto your shoulder.
2. Step back into a lunge position.
3. Brace your core and create tension throughout your entire body.
4. Push the barbell away from your shoulder and lean forward into the bar as you press, following the natural arc that the landmine barbell will create.
5. Slowly lower the bar back down to your shoulder.
6. Repeat for the desired number of reps.
7. Switch sides and repeat with the other shoulder.

Trap Bar Deadlifts

The trap bar allows you to stand inside the weight you’re lifting instead of behind it. This puts your body — especially your back — in a better position to avoid injury and pain.

1. Stand inside the trap bar with your feet slightly wider than shoulder-width apart and your knees flared out.
2. Hinge down at the hips as you grip the handles with a flat back and neutral spine.
3. Squeeze your lats and core and then “push the ground away” with your feet as you drive through your legs to stand upright.
4. You should shoot your hips forward as you lift and press your shoulders back.
5. Reverse the move and lower the trap bar back to the ground. Repeat for the desired number of reps.

Walking Lunges

Walking lunges are a unilateral exercise that work each leg one at a time. They also target your core and the muscles in your upper back that support posture.

1. Grab a set of dumbbells or kettlebells and hold them with straight arms at your sides.
2. Keeping your chest up, take a long step forward with one leg.
3. Bend your front knee until your back knee touches the ground.
4. Focus putting your effort on your front leg as you stand up explosively.
5. Repeat with the other leg as you move forward.

Farmers Carries (AKA Farmers Walk)

Farmers carries are a practical and functional way to maintain strength for everyday tasks. This popular heavy carry exercise will greatly build your grip strength, which has been correlated to longevity, overall health, and reduced risk of serious illness.

1. Get a set of dumbbells, kettlebells, or weight plates and hold one in each hand.
2. Purposefully stride forward while keeping your shoulders back, core muscles engaged, and head up.
3. Continue walking for at least 10 steps.
4. Turn around and walk back to your starting point.
5. Repeat for the desired number of laps.

Forearm Plank

Forearm planks are a challenging exercise, but when done correctly, can strengthen the legs, abs, and core. They also provide a good stretch for your feet, calves, shoulders, and hamstrings.

1. Begin by lying on the floor with your forearms flat on the ground and your elbows aligned directly below your shoulders. Your hands should be shoulder-width apart.
2. Engage your core, press down through your elbows, and raise your body up off the floor so that your body is in a straight line from your head to your feet. Your body should be held up by your elbows and the balls of your feet.
3. Pull your navel into your spine, squeeze your glutes, and keep your hips in line with your shoulders. Don’t let your hips sag down or angle upward.
4. Hold the position for as long as you can, 30 seconds if possible. When performed once daily, you can increase the amount of time you hold a plank up to 4-5 minutes.

Find Your Best 50-Plus Strength Training Exercises at AFAC Gym

Whether you’re over 50 or under, AFAC gym has every piece of equipment you need to pursue your strength training goals and get in the best shape of your life. Our staff and personal trainers are also here to support you with advice and encouragement. Our goal as the best gym in Thornton, Colorado, is to help you design a strength training program that matches your individual abilities and needs. Your results are as important to us as they are to you!

To learn more about becoming a member of AFAC gym, please stop by or give us a call anytime. We’ll be happy to assist you. You can also contact our gym owner, Susan, at 720-849-0245 or susan@adventurefitness.club for assistance.