Getting up out of a chair, carrying groceries, or picking up your grandchild are regular activities that can become challenging as we age. But they don’t have to be—if you incorporate strength training into your routine.
Why strength train? As we age, muscular strength decreases so it’s essential to train your muscles to keep being able to do the activities you need or want to do. Getting up out of a chair, getting up from the ground, reaching overhead, squatting, even keeping good posture—all of it can keep you going and prevent injury.
Never trained? There’s no time like the present. Start before things happen. It’s important to take it slow and use expert guidance. Meet with a trainer who can show you the right moves to develop strength, flexibility, and mobility, especially in the hips, knees, and ankles to make moving easier as you age. Let them assess how well you can move past 90 degrees. Try using TRX straps then progress to kettle bell squats, front loading to help with core and posture.
Being able to press weight overhead is another crucial skill to maintain as we age. Try overhead presses with light dumbbells or using a resistance machine. Incorporate back-related motions, like rowing. Focus on using a pulling motion to keep the shoulders back and work on your posture alignment to strengthen your core and counter excess sitting.
The key to getting stronger through strength training is not only consistency, training at least 2-3 times a week, but also having a desire to live well. We all aim to live long, happy lives and for many Alaskans, that includes being able to keep skiing, hiking, biking, fishing, and everything else you can do here in Alaska. But to do those activities safely, you must build foundational exercises to prevent injury. For skiers, for example, we use many different muscles, so being able to work on lateral movements in the hips, knees, and ankles will help keep you strong as you move down the hill or glide for miles on a long Nordic ski trail.
Think of strength training as insurance. Spending time training inside the gym will better equip you for activities outside the gym. Whether it’s skiing, hiking, or being active with your grandkids, every ounce of muscle you make will lead to a stronger, more confident, and hopefully, injury-free future.
Tracy Dumas, director of marketing & public relations for The Alaska Club.
