Progressive Resistance Training and Heavy Lifting for Older Females
Learn about the importance of progressive heavy resistance training for older females and the positive effects it has. Understand the myths and fears around it and the two most important benefits it provides.
The Sp⚽️rts Physio
Physio and S&C coach for 20+ years with a passion for getting people stronger and occasionally using stronger language! Views my own! #CantGoWrongGettingStrong
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Right then… lets talk about progressive resistance training and heavy lifting for older females!
— The Sp⚽️rts Physio (@AdamMeakins) April 12, 2023
A short thread… 🧵 pic.twitter.com/b05Ov6AYE9 -
Heavy resistance training is great for everyone, but for the older female… its essential!
— The Sp⚽️rts Physio (@AdamMeakins) April 12, 2023
Unfortunately there are lots of myths and fears around it meaning very few older females do any resistance training at all! https://t.co/ZqcQ7SeKdr -
Progressive heavy resistance training has so many positive effects for older females the list is almost endless!
— The Sp⚽️rts Physio (@AdamMeakins) April 12, 2023
But two of the most important benefits are it increases muscle mass and strength, as well as improving bone density https://t.co/WRiGcftHTs -
Bone density starts to decline in older females at alarming fast rates with estimates of around 10-20% lost within the first 5 years after menopause! https://t.co/ZcQRS0ucGP
— The Sp⚽️rts Physio (@AdamMeakins) April 12, 2023 -
This not only increases the risk of osteoporosis and bony fractures, but also many other negative effects on many of the body’s other systems and functions! https://t.co/oZG2W7hf1p
— The Sp⚽️rts Physio (@AdamMeakins) April 12, 2023 -
And although other forms of exercise can prevent bone density loss after menopause, heavy resistance training has been seen to much better at IMPROVING it https://t.co/GKEdC8D0oV
— The Sp⚽️rts Physio (@AdamMeakins) April 12, 2023 -
Heavy lifting has also been seen to be very safe to use, even in those with severe osteoporosis with it NOT causing any harms or increasing the rates of vertebral fractures! https://t.co/AIJOPW2XTU
— The Sp⚽️rts Physio (@AdamMeakins) April 12, 2023 -
So how best to do it?
— The Sp⚽️rts Physio (@AdamMeakins) April 12, 2023
Well first check with a medical professional to ensure you are ok to start lifting heavy!
Heres a list of things to consider… pic.twitter.com/YGo1gQQ4XV -
The key is keep it simple and keep it going!
— The Sp⚽️rts Physio (@AdamMeakins) April 12, 2023
1 session a week to start with is fine, with just 1-3 exercises such as deadlifts, squats, and/or leg presses
Use weights that feel heavy enough to stop after 6-12 reps and try and do 2-4 sets to start with! pic.twitter.com/W9gj8LXNFS -
And if you dont like sweaty smelly gyms full of youngsters then do it at home or in the garden!
— The Sp⚽️rts Physio (@AdamMeakins) April 12, 2023
Lift and squat bags of compost, the shopping, even the grandkids if they’re around! The important thing is… just get it done! pic.twitter.com/o0TsEQdY0q -
I hope you enjoyed this short look at heavy lifting for the older female!
— The Sp⚽️rts Physio (@AdamMeakins) April 12, 2023
If you would like more simple, honest, evidence based info around all things physio then please check out my website https://t.co/tuo9l6tOMi