So what if my strength decreases? I don't need to be as strong as I was when I was younger!
Plus, decreases in strength are part of the aging process; I can't prevent it!
Let's use an example to answer these statements above...
Mr. Jones is a 65 year old retired mailman. He weighs 150lbs and has not participated in an exercise routine for the past 15 years of his life. Previously, Mr. Jones was a frequent visitor to the gym. He participated in strength training 2-3x per week up until he turned 51.
At 50 years old, Mr. Jones had the capability to squat 300lbs (Mr. Jones bodyweight + 150lbs external resistance). Since Mr. Jones could squat 150lbs in addition to his bodyweight, it was easy for him to get up out of a chair (similar to a squatting movement). Why? Because he only had to produce 1/2 of his maximal force producing capability (300lbs)-- getting out of a chair only requires enough force to move 150lbs, Mr. Jones weight. Lucky for Mr. Jones, at 50 years old he had the capability to move double his bodyweight.
Fast forward 15 years, Mr. Jones is now 65 years old and no longer participates in strength training. As a result of Mr. Jones lack of strength training, his ability to squat has decreased from 300lbs to 150lbs. Now, every time Mr. Jones attempts to get up from a chair, he has to produce MAXIMAL FORCE in order to move his body weight (150lbs).
How many times per day do we get up out of a chair? 20? 30? 50?
Imagine having to produce maximal effort every single time you wanted to get up...
If this was the case, as a result my guess is you either,
a) Don't move from your chair as much, or
b) Keep getting up from a chair despite having to produce maximal effort
Choosing "a" will most likely result in deceased activity, which can lead to decreased strength, which can lead to even further decreased activity, which can lead to even further decreased strength (viscous cycle!)
Choosing "b" can result in accumulated stress to the tissues involved in getting up from a chair, increasing the risk of injury to these tissues
>>insert "c - strength training"<<
Choosing "c" can result in maintained or improved strength, which can lead to increased activity and exercise, which can lead to more health benefits from exercise, which can lead to a better quality of life, which can lead to more enjoyable aging! (Plus, strength training increases sex steroid hormones :) )
The research is clear- increases in strength can occur at any age.
Do you have a strength training plan to follow to ensure you won't' have to produce maximal effort every time you want to get up out of a chair?
If not, contact us today to get started!
*As you can see from my lack of blog activity, I've been quite busy! In between studying to become a doctor of physical therapy, participating in advocacy events for my profession, opening a personal training business, and finding time to be social and date (don't tell my mom), I haven't been able to dedicate time to writing! Hopefully the next few months will enable me to spend some time sharing my thoughts....until then, make it happen!