Coach's Corner: Resistance Training for Life
The month of May is National Osteoporosis Awareness Month, so we encourage you to take some time this month to focus on how to keep your bones strong. This is especially important as we continue to stay home and in some cases, not move our bodies as much as we normally would.
Osteoporosis is a bone disease that occurs when the body loses too much bone, makes too little bone, or a combination of the two causes decreased bone density. As bones weaken they become more susceptible to fractures, particularly in an aging population. Osteoporosis is often called a silent disease because you can’t “feel” bones weakening, which is why taking preventative measures to build bone density is extremely important.
Studies show that strength training over a period of time can help prevent bone density loss and is effective in helping build new bone. In one study, postmenopausal women who participated in a strength training program for a year saw significant increases in their bone density in the spine and hips, areas affected most by osteoporosis in older women. Not only is strength training great for maintaining and improving bone mineral density, it also improves balance and coordination reducing the risk of falls- which frequently can result in osteoporosis related fractures.
Feeling “weak and tired” as we age should not be thought of as “normal”- exercise and strength training improve overall health and vitality and should not be ignored. The absolute best thing you can do is get confident pumping iron!
Tips to get you started:
Strength train two to three times a week, with at least one day of rest between each session if you're working the same muscles.
Do one exercise for each major muscle group, for a total of 8-10 different exercises.
Try for two sets of 10-15 repetitions for each exercise. If you can complete 2x15 repetitions easily, increase the weight you are using.
Lift the weight slowly; lift to a count of four and lower to a count of four, to improve muscle recruitment.
Try to avoid using other muscles to compensate. You should only be moving the target muscle group! If you are compensating, consider using a lower weight.
Tighten abdominal muscles to help protect your spine through all lifting movements.
Do not underdose yourself. If it’s easy—up the weight! Write down your numbers, track your progress and consider periodically consulting with a trainer about increasing the amount of weight you’re lifting or progressing your program
Target Muscle groups:
Here are a few of our favorite exercises that would be great additions to your routine. If it feels overwhelming split your exercises into two separate days to start.
Chest: dumbbell bench press
Back: lat pull down & rows (of any kind, bent over dumbbell, TRX etc.)
Arm & Shoulders: bicep curls, tricep extensions, dumbbell lateral raises, push ups
Abdominals: dead bug, side planks
Legs/Buttocks: glute bridges, squats, deadlifts
If you don't have dumbbells at home, Dick's Sporting Goods has some well priced options and are offering no-contact curbside pickup.