Seven errors to avoid when strength training as a senior

Strength training is particularly important for maintaining health and independence in your golden years. When done correctly, it can play a key role in preserving bone density and building muscle - both of which can greatly enhance our overall quality of life. So, what do we need to know before we get started? Here are seven common mistakes to watch out for when starting strength training as a senior...

- ■ By Camilla Foster

“Our muscles, bones and connective tissues take time to adapt to resistance training, so if you start with weights that are too heavy it creates unnecessary injury risk. It can also encourage poor movement patterns that are harder to correct later,” explains Michael Betts, personal trainer and director of TRAINFITNESS.

Michael advises seniors to start off with body weight exercises or very light weights, adding: “Aim for 12-15 reps with perfect form before starting to think about increasing the weight.”

2. Repetitions over technique

“Prioritise slow, controlled movements over the amount of resistance or number of repetitions,” advises Leo Mathew, physiotherapist and rehabilitation service lead at Nellsar Care Homes. “Good technique helps prevent injuries.”