Strength Training Myth – It Is Too Late for Me to Start.
Strength training might be great for young athletes or middle-aged individuals but it’s too late for me. I cannot tell you how often I have heard something to the effect “Well, that’s great for you, but I could never do that.” Sorry, I am not buying it. It’s never too late to build muscle, bone density, decrease pain, stiffness and improve function. If you can stand up out of a chair and walk around the room you can strength train and reap the benefits. Strength training is infinity modifiable to each individual’s circumstance and dosable to their current ability level. Prescribed and administered correctly, your body will adapt and get stronger. Belief that it is too late can undermine the likelihood of older individuals of beginning a program and rob them of the potential health and vitality benefits. Contrary to popular belief, it is never too late to start strength training, and numerous studies have demonstrated that seniors can achieve significant strength gains, improve their quality of life, and enhance overall well-being through consistent exercise routines.
Evidence of Strength Gains
Scientific research consistently supports the idea that strength training can be beneficial at any age. A landmark study published in the Journal of the American Medical Association found that even individuals in their 90s experienced notable improvements in muscle strength and functional mobility after just ten weeks of resistance training. The human body retains its capacity to adapt and grow stronger regardless of age. As I like to say, “muscles don’t know age, they only know effort or lack thereof.” Another study in the Journal of Aging and Physical Activity highlighted elderly individuals who engaged in regular strength training exercises improved their physical strength which also contributed to better balance, reduced risk of falls, and greater independence in daily activities. A position statement by the National Strength & Conditioning Association on Strength training for older adults published in 2019 states “Strength training interventions performed 3 times per week, with 3 sets of 8-12 repetitions and an intensity starting at 20-30% and progressing to 80% of 1 RM, seem well tolerated by older adults with frailty, resulting in marked muscle strength gains.” Note that this is elderly people with “frailty” and with a properly designed and progressed program, they get stronger and tolerate it well. Why wait until you are frail, start today.
Overcoming Barriers
Fear of injury or the belief that it's too late to see meaningful results are primary obstacles for many. However, with proper guidance and a tailored exercise program, these concerns can be minimized. Working with a knowledge coach who will design a safe and effective routine that accommodates your health conditions and fitness level, ensures that participants of any age can train confidently and safely. My father is 83 and has been strength training regularly for several years. He recently progressed to 3 times per week. He lives a very independent lifestyle and moves far better than most of his peers. He suffered with bouts of back pain for as long as I can remember. He squats with a barbell 2 times per week and deadlifts once per week. In something that was no surprise to me, he told me he thinks the squats and deadlifts have helped his back pain by making it stronger. He also said he has much less shoulder pain. He walks every morning and walks with confidence at a faster pace and longer stride than most octogenarians. Last Christmas, I walked with him one morning when it was really icy. I was thinking I would be there if he slipped and fell. He did not fall but turned around early when I fell hard on my hip.
Conclusion
The notion that it is too late for elderly individuals to begin strength training is not only inaccurate but also potentially harmful, as it discourages a segment of the population from engaging in a highly beneficial activity. The evidence is clear: strength training can lead to significant physical and mental health improvements at any age. By debunking this myth and encouraging seniors to embrace strength training, we can promote a healthier, more active, and fulfilling life for our aging population. If you are ready to begin your journey of strength please give me a call.
Nate Moe
Personal Strength Coach
Helping adults train for the most extreme sport of all, aging well. Become an athlete of aging today.
605-695-0496
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