Lesley, age 71, wanted her strength back. Breast cancer treatment, including surgery and radiation therapy, had weakened her body.
“I was feeling run down,” she says. “I was walking fairly regularly, but having trouble finding the energy and motivation to move much.”
She worried about losing bone density, which could cause fractures. Joint function was another concern. “I was having shoulder issues on the treatment side. Physical therapy helped, but not enough.”
Lesley’s sister-in-law, Melody, organized a family strength-training group. It included Lesley, Melody, Lesley’s husband Gary and her brother Dave. The foursome started exercising with me once per week in my gym.
What is strength training?
The National Institute on Aging defines strength training as an activity that requires our muscles to contract, to lift an object against the pull of gravity. You don’t need complex equipment to get stronger. A pair of hand weights, a set of exercise bands, and our bodyweight are all effective.
Exercises can (and should) be modified to meet current abilities. For example, if someone struggles to perform a push-up from the floor, a wall push-up is a safer alternative for building upper-body strength.
In Growing Stronger: Strength Training for Older Adults, researchers at Tufts University and the Centers for Disease Control and Prevention (CDC) conclude, “Strength training is one of the best ways to fight the weakness and frailty that can come with age.”
Acknowledging Limits, Celebrating Accomplishments
Lesley worried about pushing herself too hard. “My biggest concern was that I wouldn’t be able to keep up with my workout group, let alone do the exercises!” she says.
Fortunately, she respects her body’s limits. “Guess what? I don’t keep up,” she says. “But I am taking care of myself and improving wildly. And that’s what counts.”
After a year-plus of consistent training, Lesley feels transformed. “I have much better balance, more upper body strength than I’ve ever had, improved endurance, and much more energy. Oh, and did I mention, I have regained the flexibility in my shoulder that physical therapy failed to restore?”
Lesley and Gary recently added a second weekly strength-training session. “My favorite day of the week is the day after my workout, because I feel like I used to feel when I was much younger,” she says.
If you’re interested in strength training, here are three tips:
Start safely. Talk to your doctor and get clearance to work out. Prioritize proper exercise form. Download the free CDC publication, Growing Stronger: Strength Training for Older Adults, for illustrations.
Consider a workout partner or group. Lesley says that training with Gary, Dave, and Melody keeps her accountable and it has brought them even closer as a family. I recommend Enhance Fitness, a low-cost, evidence-based group program. Learn more at https://projectenhance.org/enhancefitness/.
Hire a trainer. A personal trainer will develop a workout plan that’s customized to your abilities and goals. A good trainer will answer your questions and critique your technique to ensure that you’re exercising properly for long-term success.
Mike Harms owns a personal training studio. He holds multiple certifications in training older adults. Learn more at http://www.mhfitness.com.