WORTH YOUR WEIGHT IN OLD

What to avoid when starting strength training as a senior

- BY CAMILLA FOSTER

LIFTING weights isn't just for the bodybuilders, strength training is for everyone.

In fact, it's particularly important for maintaining health, strength and independence in your golden years.

When done correctly, strength training 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?

Walking into a gym and lifting weights can feel intimidating and using equipment incorrectly can be dangerous, so it's crucial to put safety first.

Here are seven common mistakes to watch out for when starting strength training as a senior...

1. Starting too heavy

"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," explains Michael Betts, personal trainer and director of TRAINFITNESS.

"It can also encourage poor movement patterns that are much harder to correct later."

Betts advises seniors looking to embark on their strength training journey to start off with body weight exercises or very light weights that almost feel too easy.

"Aim for 12-15 reps with perfect form before starting to think about increasing the weight," the personal trainer says.

"Approaching it like this builds strength progressively while at the same time teaching your nervous system the proper movement patterns to complete the exercises safely."

2. Not prioritising technique