6 common strength training mistakes senior citizens should avoid

Building muscle and staying strong after 60 is possible, but only if you train smart. Here’s what experts say you should never skip. (Image: Pexels)

Strength training plays a crucial role in fitness as it helps build muscle mass and keeps you fitter and healthier even after 60. However, to derive its full benefits, it is important to know how to start, what to prioritise, and what to avoid so your progress doesn’t stall. From lifting too heavy to focusing on repetitions over form, these are some of the most common mistakes you should avoid.

Forgetting warm-up and stretching 

It is important to incorporate a light 10-minute cardio session to increase your body temperature. According to fitness experts, this helps in prepping your body for the training session and reduces the risk of injury. It’s advised to follow up with stretching. Mobility exercises shouldn’t be skipped, especially if you want to lift weights.

Also Read: Heart and weight: Pear-shaped fat linked to slower heart ageing, unlike belly fat, says study

Lifting too heavy

If you are starting out, it is not wise to lift heavy. Rather, experts suggest it is best to begin with lighter weights and higher reps to perfect your technique, gradually transitioning to heavier weights and decreasing reps. This yields more effective results and reduces injury risk. Even starting with bodyweight exercises is a good idea.

Focusing on repetitions over technique

Technique is what makes any exercise effective, and wrong form increases injury risk. Hence, it’s important to focus on technique, proper movement, and breathing patterns rather than just repetitions. Experts highly recommend seeking a certified trainer for strength training, especially for older adults, so they can keep their form in check.

Ignoring pain

While some discomfort may be considered normal, it is important to remain alert to warning signs. These may come in the form of new aches, weakness, or discomfort. It’s best to seek advice if the signs persist.

Also Read: 7 simple ayurvedic eating habits to boost digestion, feel lighter and live more mindfully

Being inconsistent  

Strength training yields the best results when done consistently. It’s not a quick fix but works best when taken slowly and steadily. The whole point is to grow stronger and become fitter. For this, one needs to hit the gym regularly. Setting a schedule for gym days, tracking your progress, and keeping yourself motivated are key to bringing about a change.

Ignoring recovery and nutrition

While working out is important, it is equally important to give your body time to recover for long-term, sustainable gains. For seniors, along with taking rest days, experts stress the importance of drinking enough water and eating healthy food to enhance quality of life.