Weightlifting in your 60s could actually be good for health, finds study. Here’s what to be mindful about

Forget chasing after mythical anti-ageing potions! New research from the University of Copenhagen in Denmark suggests a simpler, more achievable path to lasting health: weightlifting.

The study found that consistent weight training for just one year, even when starting in your mid-60s, can significantly improve and preserve leg muscle strength – for years to come. This is crucial news, as leg strength is a major indicator of overall health and mobility in older adults.

These findings add to the growing body of evidence that weightlifting isn’t just for young gym rats. It’s a powerful tool that can help older individuals combat frailty, maintain their independence, and age healthily.

As we age, staying active becomes even more important for maintaining a healthy and independent lifestyle. But some activities might seem intimidating in your 60s. Fear not! Weightlifting, often associated with younger gym-goers, can be a fantastic tool to strengthen your body and improve overall well-being in your golden years, said Dr Deepak Tyagi, Senior Consultant Physiotherapist at Yatharth Hospitals.

Why you should weight-lift in your 60s

One of the biggest concerns as we age is sarcopenia, the natural decline in muscle mass. Weightlifting helps combat this by specifically targeting and strengthening muscles like your quadriceps, hamstrings, and calves. This translates to better mobility, balance, and stronger joints – essential for performing everyday activities with ease, according to Dr Tyagi.

The controlled stress placed on your joints during weight-bearing exercises stimulates bone remodeling. This process helps maintain bone density and keeps your joints functioning optimally.

Weightlifting isn’t just about building muscle, said Dr Tyagi. It also enhances proprioception, your body’s awareness of its position in space. This heightened awareness improves balance, coordination, and agility, significantly reducing your risk of falls.

One of the biggest concerns as we age is sarcopenia, the natural decline in muscle mass (file)

Safety first

Of course, safety is paramount. Before starting any weightlifting routine, Dr Tyagi emphasises the importance of consulting your doctor. This ensures your body is ready for the challenges of weight training. Learning proper form and technique from a qualified professional is crucial to prevent injuries.

Additionally, gradual progression in intensity and volume, incorporating proper warm-ups, cool-downs, and adequate rest days are essential for a safe and effective program.

A well-rounded approach is important

For a complete fitness experience, Dr Tyagi recommends complementing weightlifting with flexibility and balance training. This holistic approach enhances your overall fitness, reduces injury risk, and keeps you moving with confidence.

Weightlifting in your 60s is not about chasing unrealistic goals or pushing yourself to your limits. It’s about empowering yourself to live a stronger, healthier, and more independent life. With proper guidance and a commitment to safety, you can reap the numerous benefits of weightlifting and embrace a new chapter of strength and confidence in your golden years.

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