So, you’ve hit the fabulous 50s (or beyond). This is an exciting time! But let’s be honest, as we age, our bodies change, and staying strong and healthy becomes more important than ever. That’s where strength training comes in.
Strength training is a type of resistance training that involves lifting weights in order to build muscle strength and size. No – it’s not just for bodybuilders or gym rats, it’s for also you. And trust us, it’s a game-changer!
What Will Strength Training Do For You?
As we age, we naturally lose muscle mass (it’s called sarcopenia, but let’s not get too technical). Strength training helps you hold onto that muscle, keeping you strong and capable.
It’s also known to boost your metabolism, support bone health, improve balance to prevent falls, and boost your mood (learn more about this here!)
Strength Training Tips
- Start Slow: If you’re new to strength training, begin with lighter weights or bodyweight exercises. EGYM has been hugely popular with the older members of our gym as it guides new starters through strength training basics and builds you a specialised training plan. Learn more about getting started with EGYM here.
- Focus on Form: Proper form is key to preventing injuries. With an active Beckwith membership, you‘ll have access to a range of instructional videos on our app.
- Listen to Your Body: Some muscle soreness is normal, but sharp pain isn’t. If something doesn’t feel right, take a break or modify the exercise.
- Be Consistent: Aim for 2-3 strength training sessions per week. Consistency is more important than intensity!
- Warm Up and Cool Down: Spend 5-10 minutes warming up with light cardio (like walking or stretching) before jumping into weights. And don’t forget to stretch afterward! Get inspired with some pre- and post -workout stretches here.
Strength Training Exercises We Recommend For Members Over 50
- Bodyweight Squats: Great for your legs and glutes. Stand with feet shoulder-width apart, lower yourself like you’resitting in a chair, then stand back up. Use a chair for support if needed!
- Wall Push-Ups: A gentler version of push-ups that strengthens your chest, shoulders, and arms. Stand facing a wall, place your hands on it, and push yourself away.
- Step-Ups: Grab a low bench. Step up with one foot, then the other, and step back down. This is fantastic for leg strength and balance.
- Dumbbell Rows: Using light dumbbells, bend slightly at the waist, and pull the weights toward your torso. This strengthens your back and arms.
- Planks: A core-strengthening superstar! Start on your elbows and toes, keeping your body in a straight line. Hold for 10-20 seconds and work your way up.
- Glute Bridges: Lie on your back with knees bent and feet flat on the floor. Lift your hips toward the ceiling, squeezing your glutes. This is great for your lower body and core.
For more personalised help, you can get in touch with one of our fully qualified personal trainers. And don’t forget that our friendly Beckwith team is on hand to help with the equipment or any questions you have every day!
Ready to Join Beckwith?
If you’re looking to join our club with friends or family, we’re introducing a group membership offer, starting 1st April.
Get a group of 4 friends or family together and pay the equivalent of 3 memberships instead of 4! You can learn more about this offer by reaching out to our team here: https://www.beckwithhealthclub.co.uk/contact/.