Ready for a zombie apocalypse?
If you answered "no," "It could be a sign to boost your fitness," says Dr. Michael Masi, DPT, CPT , a sports doctor and certified personal trainer at Garage Gym Reviews.
Sci-fi nightmares aside, the idea that physical activity is critical for a longer, healthier life isn't new. The American Heart Association's recommendation to log 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic activity each week is widely accepted and recommended.
The AHA's second bullet point in its guidelines is often buried: Aim for moderate to high-intensity muscle-strengthening workouts, like resistance or weight training, on two separate days per week.
"Strength is just one component of fitness, but it is an important one that is often overlooked," Dr. Masi says. "This is likely because strength training requires the individual to manipulate exercise parameters such as intensity, usually involving adding external resistances to increase the exercise difficulty."
In short, strength training can feel intimidating, especially if you're over 50. You may feel it's too late to start (or just too late to pick up weights after a long day). You may also be coming back from injury or fear getting one in the first place. But it's never too late. With care, building and maintaining muscle can help you ward off injury.
Related: 'I'm 82 and In the Best Shape of My Life—This Is the Exact Workout Routine I Swear By'
The Best Way To Improve Workouts If You're Over 50
Two experts we spoke with said that working with a trainer to improve strength training can do wonders for anyone, especially people over 50.
"Essentially, personal trainers serve as coaches who guide clients toward achieving their fitness goals efficiently and safely," Dr. Masi says.
This is because trainers can work with you on an individual level and get you exactly the workout you specifically need.
" Personal trainers create customized fitness programs, focusing on proper form and progression while adapting to individual goals and limitations," explains Ryan Glatt, CPT, NBC-HWC , a senior brain health coach and director of the FitBrain Program at Pacific Neuroscience Institute.
The AHA's recommendations are based on science. For instance, a 2016 American Journal of Sports Medicine review found that people who strength-trained twice weekly saw more muscle growth than those who logged one day of strength training. While you can't turn back the hands of time, research suggests you can use strength training to slow down muscle mass and strength loss that can happen as we age. However, you want to do it without getting injured.
Research finds that many people, especially older adults, see more improvement in overall and functional fitness when they work with a trainer versus trying to go at it alone. Studies indicate that they can see boosts in balance, core strength and flexibility when participants work with certified trainers.
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Benefits of Working With a Personal Trainer
1. Injury reduction
Scraping a knee on a playground is a childhood rite of passage. However, older adults are more likely to get injured when they fall. They also face higher odds of falling in the first place because of balance difficulties, certain underlying conditions and muscle mass loss . Dr. Masi also notes that older adults, especially women, are prone to osteoporosis. Strength training doesn't eliminate these risks, but can help reduce them significantly.
"Your balance improves, and you are more resistant to trauma, which is important for people who are at risk for osteoporosis," Dr. Masi says. "Strength training is important because it has a direct effect on body composition. That means you can build more muscle tissue, which increases your metabolism and improves your ability to navigate and manipulate the world around you."
It's vital that you be able to properly manipulate a move to prevent getting injured during strength training. A personal trainer can help.
"Personal trainers are trained to recognize improper form and unsafe movement patterns that could lead to injury," Dr. Masi says. "By teaching clients correct technique, they help minimize the risk of strains, sprains or more serious injuries."
Related: The One Simple Habit That Will Reduce the Risk of Falling As You Age by 23%
2. Progressive overload
One reason personal trainers help you achieve the coveted double-whammy of raising your fitness while lowering your injury risk is that they are well-versed in what's called progressive overload.
"Overload is a principle in strength and conditioning that means training must be hard and also progressively getting harder over time," Dr. Masi says. "Once adaptations are made, a larger stimulus is going to be needed for further adaptation. Trainers follow this principle by progressively manipulating one or more variables of exercise to meet these criteria."
While working with a trainer, you might increase the weight you're lifting, as well as the intensity, duration or a combination of these progressions to inch closer toward your goal. Personal trainers know what to look for before allowing you to level up.
"Exercise performance is the main indicator that someone is ready for progression, but other factors such as fatigue and soreness are also taken into consideration," Dr. Masi says.
3. Motivation
Working with a trainer may help you become more than just physically stronger, though that's important.
"Working with a trainer offers accountability and motivation, keeping you consistent and helping you build confidence as you achieve fitness goals," Glatt says.
The weighted squats you once dreaded may become satisfying, especially after a high-five from your trainer.
Related: This Is the Best Type of Exercise if You Have a Heart Condition, According to Cardiologists
Finding a Personal Trainer
Personal training is more than a figurative investment in your health. It also costs money, though rates vary and can range from $25 to $100+ per hour . That may be outside your current budget.
"Consider small group sessions," Glatt says. "Discounted gym memberships may provide effective yet affordable options."
You may find even more motivation working out with others. A 2016 study in Obesity found that people who were obese dropped more weight when they hung around with the fit people in their lives.
Additionally, while the digital age is often blamed for our sedentary lifestyles, your mobile device might help you get fitter on a budget.
"Many apps give you access to certified trainers who create custom workout plans for a fraction of the price of traditional personal training," Dr. Masi says. "Some apps even offer group challenges or coaching to help keep you motivated and on track."
Regardless of where you look, be sure to do some homework on who you hire.
"When choosing a trainer, look for accredited certifications and specialized qualifications like the 'ACE Senior Fitness Specialist' or 'ACE Medical Exercise Specialist,' which indicate expertise in working with older adults and those with health conditions," Glatt says. "Ensure the trainer is a good personal fit, and don’t hesitate to try different trainers until you find one that aligns with your needs."
Dr. Masi agrees, noting, "You’re the consumer here, so if you have to, try out different trainers to make sure their personality and communication style is a good fit for you."
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Sources:
- Dr. Michael Masi, DPT, CPT , a sports doctor and certified personal trainer at Garage Gym Reviews
- American Heart Association Recommendations for Physical Activity in Adults and Kids. American Heart Association .
- Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis. American Journal of Sports Medicine .
- Muscle tissue changes with aging. Current Opinion in Clinical Nutrition and Metabolic Care .
Ryan Glatt, CPT, NBC-HWC , a senior brain health coach and director of the FitBrain Program at Pacific Neuroscience Institute.
Effects of Supervised Training Compared to Unsupervised Training on Physical Activity, Muscular Endurance, and Cardiovascular Parameters. Orthopedics & Rheumatology .
Effects of a Supervised versus an Unsupervised Combined Balance and Strength Training Program on Balance and Muscle Power in Healthy Older Adults: A Randomized Controlled Trial . Gerontology .
Evaluation of a Supervised Exercise Program in a Geriatric Population. Journal of American Geriatrics Society .
Falls and Fractures in Older Adults: Causes and Prevention. National Institute on Aging .
How Much Does a Personal Trainer Cost & Should You Hire One? NASM .
Desire for weight loss, weight-related social contact, and body mass outcomes. Obesity .
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