Strength Training: A Key to Healthy Aging
Exercise is critical for maintaining health, especially for older adults. Experts recommend that adults engage in at least 150 minutes of moderate aerobic activity weekly, along with strength training at least two days a week.
One fitness trainer in New York City, Marfred Suazo, who goes by Fonz the Trainer, emphasizes the importance of strength training as we age. With nearly a decade of experience, Suazo works with clients of all ages, but he particularly focuses on helping older adults build strength that lasts.
“It’s important to think about ‘decades of strength,’” Suazo said in an interview. “Starting from our 40s and going beyond, our needs change. As we age, we want to maintain our ability to perform daily tasks like carrying groceries or climbing stairs.”
Suazo insists that strength training should be a priority for older adults since muscle mass declines with age. He refers to skeletal muscle as the “organ of longevity” because it helps prevent falls and other injuries.
He points out that this is especially crucial for older women, as it can help avoid conditions like osteopenia and osteoporosis.
Key Movements in Strength Training
Suazo encourages older adults to focus on six core movements for effective strength training:
-
Push: These exercises involve pushing weight away, working the chest, shoulders, and triceps. Examples include push-ups and bench presses.
-
Pull: These movements involve pulling weight toward the body, engaging the back and biceps. Think pull-ups and dumbbell rows.
-
Carry: This involves holding weight while walking. It helps improve posture and grip strength. Suazo suggests being able to carry at least 70% of your body weight.
-
Hinge: Hinging at the hips is vital for movements like deadlifts and kettlebell swings, which target the back of the body, especially the glutes and hamstrings.
-
Overhead Press: These exercises strengthen the shoulders and core. Variations include the overhead and shoulder presses.
-
Squat: Squats target the thighs, glutes, and core. Different types include front squats and split squats.
Starting Your Journey
For those new to strength training, Suazo advises beginning with simple exercises like push-ups, pull-ups, and squats. If you find pull-ups challenging, try inverted rows or resistance band exercises at home.
“Take it slow and gradually increase the weight,” he recommends. Combining strength training with cardio and flexibility exercises creates what Suazo calls a “tripod effect,” which is essential for overall health as we age.
Before starting any new workout routine, it’s wise to consult with a doctor to avoid injury. Strength training can be an effective way to enhance your quality of life in your later years.
