Myth #3: Adults Over 40 Should Avoid Resistance Training

By: Megan Lambert

It is a common misconception that kids training for sports and young adults are the only populations that should train with weights, cables, or resistance bands.

However, research shows that it is just as beneficial, if not more important, for adults to perform this type of training.

The number one reason adults over 40 years old should resistance train is to prevent bone density loss.

According to the Functional Aging Institute, adults lose 0.5% of their bone density every year after they turn 40. Additionally, after undergoing menopause, women’s bone density has been shown to decrease between 2-3% every year.

Although it has been well documented in that a loss of bone density can lead to osteopenia and osteoporosis, physical training can decrease your risk of acquiring these diseases.

The American College of Sports Medicine (ACSM) gives the following exercise recommendations for adults:

  • Adults should perform resistance training exercise 2-3 days every week and endurance-based exercise 3-5 days every week.
  • Resistance training sessions should be comprised of exercises that target the major muscles of the upper and lower body.
  • Endurance exercise sessions should be comprised of activities like walking, jogging, playing basketball, etc.
  • Each exercise session should last 30-60 minutes.
Now that you know why you should exercise, as well as what type of exercise you should be doing, here is our advice to help you reach your exercise goals:
  • Find an experienced trainer that is qualified to work with you.
  • Set short-term and long-term fitness goals and measure your progress along the way.
  • Make sure your workouts are individualized to your specific needs.
  • Address any previous injuries or lingering pain you may have. This will decrease your risk of injury later down the road!
Schedule a fitness evaluation TODAY at Indy Core Wellness & Fitness (317-430-0063).