6 Misconceptions Older Adults Have About Strength Exercise
Older adults often avoid strength training because of misconceptions they have about the benefits and risks of lifting weights.
Here are 6 of those misconceptions and some key points that can finally put those myths to rest.
1. "It’s too late to start."
Many older adults simply think it’s too late to get results from starting an exercise program.
But you can make significant changes to your health and function at any age...if you do it right.
Thinking there’s no point in starting causes you to miss out on one of the best investments you can make in your future wellbeing.
2. "I don’t want to bulk up."
Older adults may worry they’ll develop large muscles in the same way that bodybuilders or fitness competitors do.
So they avoid strength training since most people aren’t interested in achieving that sort of physique.
But it’s difficult to get the muscle growth seen on the covers of fitness and bodybuilding magazines.
That kind of result requires the right genetics coupled with years of training specific to reaching that goal.
There are certain ways to train, eat, and live if you want to get big. But strength training doesn’t have to result in massive muscles.
3. "Strength training won’t benefit me."
Misconceptions result from a lack of information related to the benefits of strength training.
Balance and coordination issues can demotivate older adults from starting an exercise program to improve strength and function.
Chronic illness and other health problems make them think that strength training is dangerous or might make symptoms worse.
It’s true that strength exercises may need to be avoided in some cases. So consulting with your doctor before starting any exercise program is always a must.
But many people are surprised to learn that strength training can enhance the health of people struggling with cancer, strokes, heart disease, diabetes, and cognitive issues among many others.
4. "I’ll get hurt lifting weights."
Done right, strength training improves the integrity and function of muscles, tendons, ligaments, and bones.
The following are essential steps to avoiding common exercise injuries:
- Choose the right exercises for your needs, goals, and ability.
- Learn how to perform exercises correctly and emphasize good form over intensity.
- Start with bodyweight exercises before using weights.
- Increase the level of difficulty slowly. Doing too much too soon is one of the most common mistakes that beginning exercisers make.
- Change the exercises over time so that you use muscles in different ways and avoid overdoing certain movements.
5. "I’ll look/feel silly lifting weights."
Older adults might feel insecure when making their way through a gym. But this occurs among people of all ages.
It’s easy to look around compare ourselves to others. But if we focus on challenging ourselves...and making incremental improvements as we go...we can let go of insecurities we have about exercising around others.
The point of exercise is to strengthen our weaknesses. So recognizing our limitations is an essential part of making real progress in anything we do.
6. "Lifting weights will raise my blood pressure."
As with any physical activity, blood pressure does go up when doing a strength exercise. But in the long run, strength training has been shown to actually lower resting blood pressure.
Compared to the average untrained person, athletes who emphasize resistance exercises typically have lower resting blood pressure.
For people with high blood pressure (hypertension), moderate or lower intensity levels using total body exercises are recommended. [^1]
But for these individuals, strength training should be one part of a more comprehensive exercise program that also includes aerobic exercise (walking, jogging, swimming, etc.). [^2]
These misconceptions cause many older adults to miss out on the long-term benefits of strength training.
Improving the strength of muscles and connective tissues, increasing bone density, and preventing muscle loss have real and lasting effects that support long-term wellbeing.
Darwin Ruiz is a Medical Exercise Specialist and Holistic Lifestyle Coach. He helps clients walk, lift, and move with more confidence while minimizing the effects of chronic medical conditions. If you'd like to learn more, click here to schedule a complimentary call today.
References:
(1) Jacobs, P. L. (2018). NSCAs Essentials of Training Special Populations. Champaign: Human Kinetics. (2) Durstine, J. L., Moore, G. E., & Painter, P. L. (2016). ACSMs Exercise Management for Persons with Chronic Diseases and Disabilities. Champaign, IL: Human Kinetics.