Weight lifting/resistance training is being proven to be more important to overall fitness and independence as we age. Nothing too new here other than looking into quantifying the amount of weight.
While I haven’t done a one rep max in over 20 years, I try to lift on the heavier side of things as long as I can keep proper form. FWIW, at the time, bench press of 300 pounds and squat of 480. No idea what I can do today.
Dear JLC,
The problem those in the study may have worked up to their potential. The results may be skewed.
What are heavy weights at age 66?
@JLC you are awesomely strong. I applaud you!
I have practiced weight training since age 20 (1974) when I was the only woman in the weight room. I liked the way weight training gave me more stamina and combated depression.
Having injured my tendons over the years I now avoid heavy weights. I use 3 and 5 pound hand weights (which I combine for leg exercises) and also yoga body-weight exercises. That probably sounds pathetic to you but after age 60 (let alone age 70) healing is slower. The reality is that we can injure ourselves suddenly doing an exercise we have done safely 10,000 times before.
Muscles are stronger than tendons. Tendons take many months to heal.
By the way, my cardiologist would kill me if he knew I’m doing Zumba 3 times a week and getting my heart rate up to 160. I’m also doing cardiac rehab (guided by a very nice 30 year old exercise physiologist) which gets my heart rate up to 90 – not even enough to get a “cardio load” point from my Fitbit watch.
By the way, the worst part of my open-heart surgery 6 months ago was the weakness which is still somewhat of a problem for me. The pain wasn’t a big deal compared with my other surgeries but the weakness was terrible.
Wendy
I’m with you Wendy. I have always owned horses and I used to easily throw a 50 pound bag of feed over my shoulder and walk it from my truck into the feed room, put on and take off saddles and all sorts of other phtysical activities. Now, in my 70s and after a couple of crashes and surgeries to repair them I’m working with 3 and 5 pound weights only. When I try to go higher my body complains. I figure something is better than nothing and if I keep at it I may be able to up it.
Yoga is no joke. When we belonged to a gym, I did a yoga class once a week primarily to help with flexibility and balance. Holding static poses can be hard.
One funny/embarrassing moment, several years ago had a substitute instructor that was about 6 months pregnant. She was holding poses longer than I could by a long shot.
After over 30 years of doing yoga (various styles) I have concluded that holding a static pose is not as beneficial as “flow yoga” – moving smoothly from one pose to another while holding for a few seconds. I think this improves agility as well as preventing cramps.
My favorite is Down dog → Plank → Up dog → Plank → Down dog. I usually do 5 of these.
I took an intermediate-level flow yoga class which was one of the most challenging strength workouts I ever did. I wouldn’t be able to do it now in my weakened state but I am working to get back to at least a beginning level.
If you do the Pigeon Pose shown in this video be sure to focus on stretching your psoas muscle. Keep the lower spine in a neutral position (no lordosis) or you will hurt your back.
Wendy (I would like to be able to fully control my body again)
I remember a funny/embarrassing moment from one of my first yoga classes. I was in an extremely difficult (for me) pose. I remember looking around the room at my fellow yogis who were almost exclusively middle-aged women, wondering why I was the only one shaking.
Re: Weights. I’d like to lift heavier, but like others have said, recovery and coming back from injury is slow. So I just keep it light. I want to make sure everything gets loaded, but not too loaded.
Lower center of mass?
I don’t have to tell you this… it is not good for your heart.
I prefer to do light weights, many reps. This way avoid injury, increase resilience.
Gotta be careful on any “over doing it”
Too much weight or too many reps or not enough rest between workouts.