The Don’t of Weightlifting for Seniors
By: Brad Hankins
The trifecta of exercise is a movement practice (dance, yoga, pickle ball), a cardio practice (walking, swimming, biking), and a resistance practice (weightlifting, calisthenics, resistance bands). All three, and especially the combination of the three, are vitally important in improving health, overall wellbeing and quality of life. The questions for those of us a bit older is usually 1) how to safely begin 2) do I adapt exercise to fit me or the other way around and 3) how much of which type of exercise is enough. This month we are applying those questions specifically to weightlifting, and from the point of view of what we shouldn’t do when initiating a weight training program.
If you have followed this column, you know how pro-weightlifting I am for seniors. From my experience, weight training is a must for older adults. Few exercise programs will do more to build strength, stamina and confidence, as well as improving safety and enjoyment of life. At the same time as older adults we must approach weight training with a high degree of respect. If we do, weightlifting will become an enjoyable part of who we are, if we don’t, there is risk of frustration and injury – both of which we want to avoid.
Before we get to the don’ts let’s quickly run through the do’s. First, make an appointment with your health care provider to discuss beginning any exercise practice. If you have a chronic health condition you will benefit from an exercise prescription from your provider which will determine heart rate limits, exercises to avoid due to orthopedic concerns and other safety parameters. Second, make an appointment with an SSYMCA Personal Trainer for a health review (to include reviewing your exercise prescription), discuss goals and design an exercise plan that fits you and your current state of health. Third, research which types of exercise interests you, what exercises will best help you reach your goals and how can exercise best fit into your day. Fourth, consider a Personal Trainer at least for your first several weightlifting sessions to help set up the equipment to fit you, calculate beginning weight amounts, how to lift with proper form and how many repetitions and sets to do in the beginning.
Now the don’ts:
- At the top of list is don’t ego lift, in other words keep the weights low, use good form and keep your repetitions in the 10-12 range. How you lift the weight is more important than how much weight you lift, don’t let your ego convince you to lift more weight than is reasonable.
- Don’t rush through gym time, give yourself time to move through your exercises with adequate rest in between. Give yourself at least an hour and always start weightlifting sessions without feeling a need to rush.
- Don’t judge yourself against anyone else, you are on your personal fitness journey and the only yardstick is if you are meeting the goals you have set for yourself – don’t be intimidated by others.
- Don’t immediately start lifting dumbbells and barbells, instead begin on machines which are safer and allow you to work on form while increasing strength.
- Don’t begin power exercises (barbell bench, deadlifts – of any kind, barbell squats) without consulting a SSYMCA personal trainer. These are high risk exercises and though beneficial they can cause injury if not done properly.
- Don’t become frustrated with a particular machine or exercise. Often all it takes is a bit of adaption such as changing hand/foot position or moving to a different machine that will allow better compensation for shoulder or hip range of motion.
- Don’t think every day will be a strong day and give yourself grace on the days when you feel you have taken a step backwards. The important thing is to still show up on the weaker days. Give yourself more time, drop the weights a bit, cut the reps by two or three and purposefully move through the workout with energy you have that day.
I would enjoy hearing about your fitness journey, please feel free to email me at hankinsb@ssymca.net.
Brad Hankins RN, CPT
