Strength training is effective for increasing strength for all ages and is very important for older men and women over 50 years of age. These older adults, after 50 who have been inactive, can lose 5 pounds of muscle tissue every decade plus picking up 15 pounds of fat gain, if they do not engage in some type of resistance training. Project this over 30 years and this could result in losing 15 pounds of muscle and adding 30 pounds of fat. This also can have major health implications such as obesity, osteoporosis, diabetes, high blood pressure, high blood cholesterol, heart disease, stroke, arthritis, low back pain, and as well as all-cause mortality.
Fortunately, muscle loss is reversible, and research reveals that resistance exercise is highly effective for increasing muscle mass for all ages.
Standard resistance exercise machines found in most all fitness facilities are good for starting a program. Most of these facilities offer classes ( weight training, cardio and circuit type training ). I have found that most of these facilities offer to their members a complete orientation to the resistance exercise and cardio machines. Take advantage of this and take good notes and do not be afraid to ask questions. Personal Trainers are available for one on one training. There are other options if you are interested in pursuing this with your own programs.
A good program to start with is 2 to 3 days a week for 20 to 40 minutes of exercise resistance training. If you’re planning on joining a fitness center you can do this program using free weights or the machines that are available. You can work upper and lower body using a weight that you can comfortably do one set of 8 to 12 reps on all machines that address upper and lower body. This can rebuild muscle tissue on adults between 50 and 90 years of age. When you can comfortably complete 12 reps with good technique you can increase the weight by 5%.When you are doing resistance exercises both upper and lower body always give yourself a minimum 48hour between sessions allowing these muscles to recover.