A 2009/10 study by the Australian Bureau of Statistics found that less than five per cent of Australians aged 45 to 65 did any sort of weight training. The fact of the matter, according to Sports Medicine Australia, is this age group should make up the highest percentage of people doing weights, not the smallest.
“Progressive resistance training (PRT) is especially beneficial for mature aged individuals as it has been shown to reduce the onset of symptoms of a number of chronic diseases/disorders including, for example, arthritis, back pain, depression, falling, type 2 diabetes, osteoporosis,” Sports Medicine Australia spokesperson and exercise physiologist, Dr Mike Climstein says. “PRT helps maintain independence with improved mobility, and ability to complete activities of daily living.”
Not only are there numerous health benefits associated with hitting the weights later in life, but adding muscle can also make everyday tasks easier to manage.
“Mature aged individuals completing resistance training exercise on a regular basis will find daily tasks can be completed with less effort. “For example, climbing stairs, taking out the garbage, carrying groceries, closing car or garage doors … the list is essentially endless,” Dr Climstein says.
If you are about to dust off the old exercise gear (small piece of advice: leave the leg warmers in the closet), it’s important to head to your GP for a check-up before you start. “As progressive resistance training puts stress on the musculoskeletal system and the cardiovascular system, all mature aged individuals interested in initiating PRT should first consult with their GP to determine if it is safe and appropriate,” Dr Climstein says. If you do decide to invest in a gym membership and start a campaign of pumping iron then it’s better to use pin loaded weights as opposed to using free weights. “Pin loaded weight training equipment is preferred as it safer and easier to use as opposed to free weights,” he adds.
Here are a few simple weight-based exercises you can add to your exercise regime.
Gym Based Workout
It’s best to perform these exercises three times a week. On the off days, going for a long walk or bike ride is advised. All exercises are best performed in three sets of ten.
Legs: Horizontal leg press machine
On a horizontal leg press machine, like the one pictured here, perform three sets of ten, and slightly increase the weight you are pushing each time. 3 Sets of 10
“If you are about to dust of the old exercise gear, it’s important to head to your GP for a checkup before you start.”
Back: Supported row machine
This is a great exercise for working your upper back muscles. Again, try and lift as much weight as you can, without losing good form. It’s wise to have a gym instructor take you through the best way to do this exercise.
Arms: biceps curls
Using a lighter dumbbell start with your hands by your side and lift the weight to your shoulders, bending your arm at the elbow. As you complete each set grab a heavier dumbbell.
Triceps extensions
Pick up the weight in one hand and use your other hand for support. Place the hand without the weight and the same knee on a bench for support. Hold a dumbbell with your other hand, place that arm parallel to the floor and then bend your elbow so that your arm forms a 90-degree angle. Keeping your upper arm steady, slowly extend your forearm back until your entire arm is parallel with the floor.
Chest: Bench press machine
Using a bench press machine is a great way to isolate your chest muscles. It’s also safer than using free weights. Again, three sets of ten with the weight gradually increasing is the way to go.
Sports Medicine Australia is Australia’s peak advisory body on all medical and health issues for active people – from weekend enthusiasts of all ages through to elite level competition. For more information, go to sma.org.au
Home Based Exercises
If working out in a gym is a little confronting, don’t be concerned – you can get the same benefit working out at home. Here are a few exercises you can complete in the comfort of your own home and, as with a gym program, it’s best to perform these exercises three times a week. On the off days, going for a long walk or bike ride is advised.
All exercises to be performed in three sets of ten.
Wall push ups
Stand with your legs shoulder-width apart, facing the wall. Lean into the wall and place both hands against it at shoulder height. Push away from the wall until you are almost standing upright, and repeat.
Sit to stand squats from a chair
With a chair underneath you, stand with your feet shoulder width apart, keep your back straight and squat down until you are just above the chair.
Calf raises (using a chair for balance.)
Standing with your feet shoulder width apart, hold the back of chair for balance, rise up and down on your toes.
Biceps
Using a can of beans, or filled water bottles, start with your hands by your side and lift the cans up to your shoulders, bending your arm at the elbow.
Triceps
Pick up the dumbbell or can in one hand and use your other hand for support. Place the hand without the weight and the same knee on a bench for support. Hold the weight with your other hand, place that arm parallel to the floor, and then bend your elbow so that your arm forms a 90-degree angle. Keeping your upper arm steady, slowly extend your forearm back until your entire arm is parallel with the floor.
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