Resistance training will make me stronger and better at Jeopardy?

I'm often asked if weight training is safe. The answer is YES! As a matter of fact it's necessary. In order perform activities of everyday living we MUST maintain strength in our upper and lower body. As we've covered in previous posts, we naturally begin to lose muscle mass with age. To remain independent and capable, strength training at least 2 days per week is important.

Let's define strength/resistance training as it relates to older populations and the benefits It provides -

It's recommended that adults over the age of 50 focus on improving muscular strength by lifting heavier weights with fewer repetitions. Using heavier resistance improves the strength of a muscle without adding bulk/size.

Using resistance training machines - allows older adults to safely use greater amounts of resistance than free weights. By controlling the form and reducing the risk of injury a person can progress at their own pace and see numbers driven results.

Multi-joint exercises such as leg press, shoulder press, seated rows and chest press improve coordination by challenging muscle groups to work together both concentric and eccetrically. This training prepares the body for natural movement patterns throughout a persons day. For example, pushing/pulling open a heavy door requires multiple muscle groups to work together. An action that as a young person we may not even have noticed.

Resistance training can elevate levels of muscle building hormones which help repair muscle fibers damaged during exercise. Don't be scared off by the mention of "damage" to muscle tissue. This is a natural and necessary process to maintain and build strength. After some time performing resistance based exercise the body will become more efficient at producing these hormones and thus build and repair quicker.

It's thought that lifting heavier weights increases hormones related to the production of brain-derived neurotrophic factor - the protein responsible for stimulating the growth of new neurons and enhancing communication between existing pathways. Basically, lifting heavier weights could make you better at those crossword puzzles and Jeopardy questions.

Resistance training has many benefits not discounting the self-confidence you will gain by feeling capable. Lifting heavy grocery bags from the car, reaching into the closet and pulling a heavy box from a high shelf, or picking up your grandchild without worry.

So where do you begin?

Begin by choosing a weight that is challenging to the point you can perform 6-12 repetitions at most. You want to feel fatigued by the final repetition. Everyone is unique and the actual amount will depend on your current physical fitness and muscle endurance. Take it slow.