Strength Training and Weight Training

I had always resisted strength training assuming regular exercise was enough - but not any more. Why? Because I learned that it helps improve coordination and balance (so you don't fall) and stops bone loss (no broken hips). No frail elderly for me!

In addition, strength training stops muscle loss, strengthens tendons and joints, and - my favorite - helps you look better in a sleeveless shirt.

As you can see from the quote from "Younger Next Year", if you want to have a good quality of life as you get older, add weight training to your weekly routine - two times a week.

To get started, it's best to join a gym and hire a personal trainer. This will ensure you are shown the proper way to use the weights equipment and avoid injury.

You may want to choose a trainer who has experience working with those in the 50+ age group so you are not pushed into doing too much, too soon.

I learned the hard way to take it easy at the beginning. It's better to do lighter weights for the first few weeks with more frequent repetitions. This will give your joints and tendons time to adjust. As you gain strength, increase the weight about 2 pounds every three to four weeks.

If you prefer, you can work out at home with equipment that includes weight cuffs and small dumbbells. Start with four pairs of dumbbells - 3, 5, 8 and 10 pounders.

Remember to wait 48 hours between work-outs to allow your muscles to recover from the demands of weight training.

There may be some soreness a day or two after your work-out so try a hot bath or gentle massage.

If you feel a sharp pain during or after exercising, stop training that spot until it is pain-free. Check your technique or have a session with a personal trainer.

There are a number of "how to" books to support you if you are working on your own. A good basic book is "Fitness For Dummies" by Suzanne Schlosberg and Liz Neporent which includes information on exercise, stretching and weight training.

The book "Weight Training for Dummies" by the same authors and Shirley Archer focuses mainly on weight training.

Don't Forget! Check with your doctor before beginning any new training routine. Your doctor may have information on what activities are best for you and what to avoid.

Need more convincing? In a recent study, men and women in a nursing home who spent most days confined to their bed or chair, were active and walking again with strength training. Don't wait 'til you are in a nursing home to reap the benefits!