“We are what we repeatedly do. Excellence, then, is not an act but a habit.” – Aristotle
Let’s talk about those habits. We all have them. Some great … some not so great! (I presume that Aristotle was referring to positive habits. While I don’t necessarily agree with many of Aristotle’s philosophies, I do agree with the above quote.)
I am thinking about the warm weather and long days coming up (finally!) and how we can challenge ourselves in this topsy-turvy world of 2025 to be the best we can be, both physically and mentally. This column will focus on an area of fitness that is often neglected, especially for women and older adults. And I don’t want to lose you, dear Readers, at this point, so please stay with me as we talk about the ubiquitous strength training.
I frequently hear from clients, friends, and relatives that they feel themselves to be “too old” or that it is “too difficult” to strength train. Nothing could be further from the truth! Most are surprised to learn that the human body is capable of building muscle throughout our lives.
A 1990 research group of nine people, ages 90 to 99 in a nursing home, were part of an eight- to 12-week group who participated in targeted muscle building exercises. Their quadriceps muscle gains improved by 174 percent over the period of the study.1 In fact, a family friend who passed away just before his 104th birthday was still lifting weights at 103 years of age.
One thing I will remind you of is that strong quads will help support weak knees. A flexible, toned, and, yes, muscular body can help us to not only stay balanced and coordinated but help protect us in case of a fall or imbalance. It is important to remember that our body parts should not be viewed as isolated from one another. Just as the strong quads help support your knees, a strong core (abdominals) can help support your lower back muscles.
If you can relate to either of these issues with knees and lower back, it would be to your advantage to consider strength training.
As we all deal with our genetics, body type, and any chronic health issues we face, we must make sure that the strength training program to build muscle is one that works for our body and our desired outcomes. The first step, naturally, is to talk with your physician either in your annual wellness visit or make an appointment to discuss your fitness goals. Remember that we do not need to wait until we are ill or in pain to see our physician!
Once you are aware of any health-related issues which may affect your strength training you can work with a physical therapist if needed, or a credentialed person who specializes in fitness. (This is very important; make sure that your trainer is credentialed and experienced.) There are therapists who are certified specifically to work with those with physical disabilities and your physicians should be able to provide a reference for you. If you wish, do careful research on the types of weight or resistance training in which you are interested and devise your own plan. If you do this, begin with very light weights and careful movements and work up slowly to the resistance which will make a difference in both the way you feel and your physical appearance.
You can do this! It is important for your overall physical and even mental health. Strength training is ageless!
Sharon McMahon, CNWC
The opinions expressed in this article are not intended to replace advice of your personal physician or licensed health professional. Please consult your physician for any issues you may have related to nutrition or fitness activity.
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