How to Start a Weight Training Program
by Alan Muir
You probably realize weight training can improve muscle mass, bone density, and coordination in older individuals; yet, only 12% of older adults participate in a resistance training program at least twice a week. Exercise is an important component to protecting skeletal muscle and bones, but precautions should be taken to help you safely begin a strength training program. The following suggestions can lay the groundwork for weight lifting to help you avoid injuries. Additionally, these ideas can help you identify a qualified personal trainer that follows these practices to effectively supervise your program.
- Start a weight lifting program with minimal resistance for the first 8 weeks to allow connective tissue to adjust to exercises. Sessions should be about 20 to 30 minutes.
- Perform exercises in a “pain-free” range of motion with controlled joint movements.
- Keep breathing patterns normal during weight training exercises.
- Perform several exercises in a standing position with free weights to improve balance and muscle coordination.
- Avoid too much eccentric training (muscle lengthening exercises), as it may create greater muscle soreness.
- Avoid doing weight training when pain and inflammation from arthritis and bone disorders persists.
- Begin with 50% less weight when you are restarting a resistance training program after a long period of absence from training.
References
Balady GJ, Berra KA, Goldling LA, Gordon NF, et al. ACSM’S Guidelines for Exercise Testing and Prescription (Sixth Edition). 2000. Lippincott Williams and Wilkins.
Pollock ML, Gaesser GA, Butcher JD, Despres JP, et al. The Recommended Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory and Muscular Fitness and Flexibility in Health Adults. Medicine & Science in Sports & Exercise. 30(6):975-991.
Porter MM. Resistance Training Recommendations for Older Adults. Topics in Geriatric Rehabilitation 2000; 15(3):60-69.
U.S. Department of Health and Human Services. Healthy people 2010 2nd edition with understanding and improving health objectives for improving health. 2000; 22:22-39.
