Adding muscle mass is most easily achieved in your 20s, 30s, and 40s because once you hit your 50s you start losing muscle. As you lose muscle, you also lose range of motion and are more likely to suffer from injuries and falls. However, you can reverse the process if you weight lift. Moreover, weight lifting speeds up a sluggish metabolism and that helps prevent bone loss.
If you’ve thought about weight lifting, the results of the following study are typical of benefits people receive when they weight lift. Wayne Wescott, a fitness director at YMCA, established an training program for the elderly known as “Freedom through Functionality,” and Westcott found weight lifting and strength training offerred significant health benefits to the elderly. Benefits included improved joint flexibility and on average, participants showed a 50 percent improvement in hip flexion. This also resulted in greater mobility, and, in fact, one elderly woman improved so much she discontinued wearing her leg brace.
You don’t have to wait until you’re in a nursing home to enjoy weight training benefits, and all you need are a pair of dumbbells and your own body weight. Here’s a demonstration of weight lifting exercises, and you can pick between a beginner or advanced workout. In addition, you may want to include some sort of ten minute warm-up, such as walking, and, afterwards, you can do simple stretches.