“Age is not a cage.” – Renee Landers, 73, award-winning body builder
I love this quote for a few different reasons, but today I will purpose it for the explanation and encouragement of why it is so important to strength train, and that pertains to both sexes.
As a baby boomer I was always under the impression, until my mid-50s, that strength training was primarily a focus and purview of men. That is completely untrue. Strength training for women will not only help us to obtain the size and shape for which we are striving but also to allow us to better recover from injuries we may sustain.
Renee Landers began strength training in her late 50s to relieve pain from spinal injuries and a resulting surgery. She began slowly, yet consistently, training three days a week and when she was 69 she entered her first bodybuilding competition. She credits both proper nutrition and following a workout regime to transforming her body. Her training also included changing her diet to focus on plant-based proteins, included fish, and the elimination of processed foods. The combination helped to eliminate her pain and transform her body. (Inflammation is a major cause of illness and resulting disabilities. More about that in a future column.)
I am not one to pass on an opportunity to improve the physical appearance of my body. Vanity? Yes, and I readily admit that. However, as I age, the health benefits of strength training are uppermost in my planning. Strength training can, and will if one commits to the process, reduce the risk of diabetes, create stronger bones and skeletal mass, lower blood pressure, improve cognitive function, and result in longer life.1
When we consider a “longer life,” we of course wish to envision the quality of that longer life. Many will find it interesting that a study of adults in their 80s and 90s who lifted heavy weights found that they gained strength and muscle mass in just 12 weeks!2 Most of us as we approach our 60s, 70s, and beyond believe we are on the waning end of regular workouts and strength training. As you can see from the statistics quoted here, nothing could be further from the truth. In fact, lack of activity and strengthening can contribute to unbalance, falls, and overall weakness which can result in a shorter lifespan. I have heard female friends remark that they do not wish to “build bulk,” which in truth is highly unlikely unless one participates in a strict regimen of heavy lifting, increased protein intake, and other body building protocols.
It is important, as I often suggest before any fitness or dietary changes, to have a full checkup and bloodwork with your physician. If you are given the green light, you can – and should – endeavor to add strength training to your self-care.
I will not, in this format, suggest specific weights to use or weight lifting techniques as those can vary from person to person depending on their current fitness level and the outcome they wish to achieve. However, it is important to begin with light weights for your personal safety and, if possible, retain the services of a knowledgeable trainer. There are some online resources that can be helpful as well but make certain of the credentials of those presenting the information.
Also, dear readers, think of the quote above as it also relates to your social, intellectual, and joyful self – age is not a cage – and have a Happy Thanksgiving!
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.