Strength training is an essential fitness tool for maintaining lean muscles and staying active and healthy well into your 50s and beyond. That being said, certain common mistakes in strength training can completely stunt your progress or even cause injury. From neglecting your warm-up and cool-down to lifting too much weight before you’re ready, fitness pros explain common mistakes and how to avoid them.
“As we age, our biological systems inevitably begin to decline, so strength training is very important,” he explains. michael cummingsDirector of Education; blaze pod. “It helps maintain muscle mass, increase metabolism, improve bone health, increase balance and stability, strengthen joint health, and improve overall functional movement efficiency, especially after age 50. , thorough resistance training is essential.
So let’s take a look at six common strength training mistakes and how to avoid them after 50, based on Cummings’ first-hand experience from over 25 years as a fitness expert.
Ignore warm-up and cool-down
As you get older, your joints and muscles take longer to warm up and recover. Failure to properly warm up and cool down can increase your risk of sprains, strains, soreness, and injury.
How to avoid it:
Don’t warm up and cool down properly before going to bed!
“Always start your workout with at least 5 to 10 minutes of light aerobic activity to get your body temperature up,” emphasizes Cummings. “Then, foam roll the muscles you’re trying to train to rehydrate them. At the end of your warm-up, do some good dynamic stretching to get your muscles ready for action.”
Additionally, be sure to finish your workout with 5 to 10 minutes of stretching, light cardio, and massage to increase flexibility and reduce pain.
Lifting something too heavy before your body can handle it
It’s easy to try to lift heavy weights or stick to the weights you lifted when you were younger. “You have to put aside your ego and set a new intention,” Cummings says. “This isn’t to say you can’t get there again or surpass what you once were. It’s just that jumping into weightlifting without proper preparation is one of the biggest contributors to injury. .”
How to avoid it:
Cummings recommends starting with lighter weights and higher reps to perfect your technique and form. Then gradually increase the weight and decrease the reps as you get stronger.
“Focus on learning big movements (like squats, deadlifts, bench presses, etc.) and compound movements (like Turkish get-ups, thrusters, burpees, etc.) on a regular basis,” Cummings emphasizes.
contradiction
Consistency is key if you want to achieve noticeable results.
“Rome wasn’t built in a day,” Cummings said. “At 46 years old, I’m grateful for the random back pain I have because I didn’t keep having it. Strength training should be viewed as a marathon, not a sprint. The key is to train smartly and consistently.” ”
How to avoid it:
Make it your mission to train with resistance at least two to three times a week. Continuous effort is essential for muscle growth and maintenance.
“Set a schedule that works for you and prioritize strength training as part of your fitness routine,” suggests Cummings. “Tracking your progress keeps you motivated and accountable. A workout partner is also a great way to stay on track for longer.”
ignore recovery
Setting aside time for rest and recovery is just as important as time in the gym.
“After age 50, you may need more recovery time between strength training sessions,” says Cummings. “Overworking your muscles can lead to fatigue and injury. Sleep is where all the sources of rejuvenating hormones are released, so be sure to incorporate rest and sleep into your recovery sessions.”
How to avoid it:
Cummings recommends taking 48 hours of rest between strength training workouts that use the same muscle groups. Additionally, get a solid seven to nine hours of sleep each night to support muscle growth and repair. On days when you don’t do strength training, do active recovery days like low-impact exercise like cycling, walking, or swimming.
bad form and technique
“The rule I always teach is if you can’t execute the movement perfectly with your own body weight, you’re not ready to add resistance to the movement,” Cummings says. “Incorrect technique can lead to injury, especially with exercises like squats, deadlifts, and overhead presses.”
How to avoid it:
Focus on perfecting your form without weights at first, then lift lighter weights and increase your reps. “Consider working with a certified personal trainer or strength coach who has experience working with older adults to make sure you’re doing the exercises correctly,” suggests Cummings.
You can also train in front of a mirror or record yourself to check your form.
Focus only on strength training
Strength training is important as you age, but don’t forget about flexibility, balance, and mobility exercises. Ignoring them can lead to muscle imbalances.
“After age 50, these components become even more important to prevent falls and improve overall quality of movement,” Cummings emphasizes.
How to avoid it:
Perform balance-boosting exercises such as slackboard training, single-leg movements, and unstable ground workouts. Incorporate mobility exercises like stretching and foam rolling to keep your joints healthy. Additionally, you’ll work on exercises that improve your core stability and functional movement, supporting how well you perform your daily activities.
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