Weight Lifting Exercises: Good for healthy bones and strength

Why you may be having a hard time losing weight

As we age, we naturally lose some of our strength. This is because we begin to lose muscle mass which is replaced with fat. That is why it is so much harder to lose weight in your later years.

There is good news however, you can get some of your strength back. There are many studies on older adults and exercise, and many have regained strength and stamina.

I love to exercise, but only aerobic. I bike and jog a lot.

My anaerobic (weight lifting) has decreased over the years. My new goal for this year is to increase  weight lifting exercises by going to a class at least once a week that focuses on lifting weights. (light weights of course).

Remember that you are not going into competition when you begin a weight lifting exercise program. Start out with light hand weights. Don’t try to show everyone up by showing them how strong you already are. They can see where you are at just by taking a look at you!!

At the gym that I attend they even have bar weights especially designed (lighter) to use during their weight exercise programs.

If you are going to start a weight lifting program on your own, there are many good video options out there. As I said earlier, start out light. I began with 3 pound hand weights and now use mostly 5 and 8 pounds. I reserve the  8 pound weights  to some tricep exercises and maybe biceps sometimes.

Use good judgement in your exploration of weight lifting.


Here are some tips on Weight Training Exercises that help to build your muscles

Weight training (Dynamic Exercise) This type uses weight plates, barbells and dumbbells ( free weights) or you may use a variety of exercise machines against which muscles exert tension to overcome and move a fixed or variable resistance.

Resistive Training: This is a method using 3 sets of exercise each consisting of 10 repetitions done consecutively without resting. There are variations of this repetition theory where you rest in between sets.

For beginners, the optimum number of training days may be as little as one day a week.

Tips taken from:McArdle, Katch and Katch. ( 1994) Essentials of Exercise Physiology Philadelphia, PA. Lea and Febiger.