IT’S never too late to build strength, and for those aged 60 and over, weightlifting offers powerful health benefits that go far beyond muscle tone.
Far from being reserved for younger gym-goers, strength training is now recognised as essential for healthy ageing.
As we grow older, our bodies naturally lose muscle mass and bone density – a condition known as sarcopenia.
This decline can lead to weakness, balance problems, and an increased risk of falls and fractures.
However, regular weightlifting helps reverse these effects, keeping muscles strong, bones dense and joints stable.
Research shows that resistance training can also improve metabolic health, reduce blood pressure, and support healthy blood sugar levels – all vital for preventing or managing chronic conditions like type 2 diabetes and heart disease.
Just as importantly, lifting weights can boost mental health, enhancing mood, confidence and overall quality of life.
For seniors, weightlifting doesn’t mean heavy barbells or complicated gym machines.
Exercises using resistance bands, dumbbells, or even body weight can be very effective.
Squats, step-ups, leg lifts, bicep curls, and wall push-ups are all excellent starting points.
So how often should older adults lift weights?
The Australian Government’s Department of Health recommends that people aged 65 and older do strength training at least two to three times per week.
Each session should include 8-10 exercises targeting the major muscle groups, with one or two sets of 10-15 repetitions. Sessions can last anywhere from 20 to 45 minutes, depending on fitness level.
The key is consistency and progression. Starting slowly, with light resistance and proper technique, allows the body to adapt and reduces the risk of injury.
Before beginning any new exercise routine, it’s wise for seniors to consult a GP or allied health professional.
