RELATED: 10 Life-Changing Reasons to Drink More Water. Learn More, Should you lift weights? If you’re not properly hydrated, you will not recover properly. Blog. I see many elderly people struggle to stand up from a seated position. This isn’t just about doing more push ups and bodyweight squats. You won’t get stronger lifting the same five- or ten-pound weight day after day, rep after rep. For your muscles to grow stronger, you need to challenge them — gradually, over time — with heavier weights. It’s the same way with training. Gymnastics, Strength and Conditioning, Strongman. Nutrition Support. Perhaps it's time to give our lower back some needed TLC. I happen to be young, 29 at the time of writing this, so can I really talk on this subject? Lifting Weights for Longevity. So, should you even bother lifting weights? More. This doesn’t really have to do with which macronutrients you eat or whether you eat high-carb or low-carb, high-fat or low-fat, high-protein or low-protein. Would getting up ever become a problem for you? They even dictate your hormones, neurotransmitters, and all manners of other physiology to a bigger degree than often given credit. You may be thinking that if you do, you’ll end up getting big and bulky, and unless you’re Arnold Schwarzenegger, you probably don’t want that. We gotta hand it to our lower back. But if you don’t believe that things go downhill, you stand a much better chance at not actually going downhill. Here’s a man who still lifts heavy weights at an advanced age. Check out these simple workouts and fun exercises that can be done at-home with makeshift or no equipment at all. This fast, pain-free, and inexpensive treatment has been proven to work and will get you results instantly. We are delivering our fitness and nutrition coaching online to stop the spread of COVID-19. What if you did some work on movements like those above - starting now and leading up to old age? Time will pass anyways” Earl Nightingale. “What reps and sets should I do?” If you are newer to lifting weights, keep things with fewer sets and more reps per set. A few of the people were middle-aged or older, and their belief about training being more difficult for them - and all downhill - stood out to me. Especially if that specialization isn’t placed on top of a well-rounded base. I’m not saying you can halt aging by not believing in it. A lot has happened over the last two months. Besides, what I’m laying out here are principles. As a precursor to this, also do work to ensure you have full-range joint mobility – and that you keep it. The more mobile you are (up to a point), the healthier you’ll be. RELATED: How Your Recovery Relates Directly to Your Performance. In fact, if you put in the right kind of work, it doesn’t matter whether you tried hard or not, your body will still adapt. One of the top things to recognize is that over-specialization can be problematic in the long haul. Online Programs. That means, you need to have the strength to do things like walk around, walk up and down the stairs, get up off the toilet, and everything else modern life requires. And while Olympic lifts are amazing combinations of power, flexibility, and strength, they alone don’t cover all movement of the human body, either. While techniques and workouts can and will change all the time, the principles never do. I lift twice a week. Menu Skip to content. After all, that’s a lot of time in which to continually train and get better. “What movements should I do?” Incorporate multi-joint, compound movements like squats, deadlifts, and presses. Please note: If you have a promotional code you'll be prompted to enter it prior to confirming your order. You likely don’t have the time in your day to do that, so don’t worry! Every other piece of the health puzzle is critical, too. “But if I lift weights, won’t I get big?” No, you won’t. Fill out the form below. If you subscribe to any of our print newsletters and have never activated your online account, please activate your account below for online access. Lifting weights will strengthen your muscles, tendons, and joints, and support your lifestyle. For longevity in all activities, you need to be sure you’re also training the opposing qualities, so as not to pull your body too far out of balance. For example, try all 52 ways to get up off the floor. I have no desire to compete. Think 6 sets of 3 shoulder press with 2-3 minutes of rest between sets. The end result is that you’ve triggered adaptation while posing less risk to your body. Follow that with 4 sets of 6 single am rows on each side, and you have a great upper body session! So, should you even bother lifting weights? Because in my many years of being in the world of strength and fitness, I’ve learned from my elders and also trained older athletes. This video is unavailable. If you don’t pay attention, you will pay the price. “Never give up on a dream just because of the time it will take to accomplish it. Even if lifting isn’t your thing - maybe you prefer running or a certain sport - the same concept still applies. If you don’t listen to your body, it will break down. For longevity in all activities, you need to be sure you’re also training the opposing qualities, so as not to pull your body too far out of balance. If you don’t sleep well, you will not last long. Check your inbox shortly! One of my favorite quotations from him is that time itself is not toxic. So, should you even bother lifting weights? You may be thinking that if you do, you’ll end up getting big and bulky, and unless you’re Arnold Schwarzenegger, you probably don’t want that. In order to gain a ton of muscle mass, you need to spend hours and hours each day lifting weights, eat more food than is comfortable to eat, and sleep as much as possible. While there are appropriate times for that, too many people make 110% their default in training. One of the best examples of this, in my opinion, is Peter Ragnar. Watch Queue Queue I am a 60-year-old male. As you progress, or if you have been lifting for a while, you can push some heavier weights with more sets and less reps. Welcome to the Channel! Don’t forget to add in some single arm and single leg accessory work to correct imbalances and prevent injuries! Optimizing movement for long term gains. But if that’s all you ever do, you’re not likely to stay pain free and continually get stronger forever.