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Older Lifters
Powerlifting is the sport of weight training or strength training
and in recent years interest has been growing amongst older
people getting into strength training. You may have read about
it in the newspapers, or seen something on TV or maybe even
your doctor has mentioned it. Perhaps you know someone who does
it.
Strength training can help you stay healthier and independent
in older age. It's a fact. If you're interested in finding out
more, or even better, in taking it up, then read on.
What is strength training?
It is a series of progressive exercises that work the muscles,
bones and joints using resistance. Resistance can include free
weights, hand and ankle weights, machine weights, or your own
body weight. The aim is to strengthen muscles, retain bone density
and increase joint flexibility.
Will I end up with big muscles?
No. Your muscles will become better defined and your body fat
will be reduced. Regular strength training improves flexibility,
balance, heart health and the strength and function of muscles
and bones.
Isn't strength training just for young people?
No. Many older people do strength training. It is estimated
that over 10,000 Victorian seniors do regular strength training.
I already walk and do other exercise, isn't that enough?
Research shows that for maximum benefit we need to do a range
of exercise to maintain strength, flexibility and balance, as
well as cardiovascular health.
So what are the benefits?
Strength training helps reduce the risk of and better manage
many health conditions including osteoporosis, arthritis, diabetes,
chronic heart disease, depression and anxiety. People have more
strength and energy, and are better able to undertake the tasks
of daily life with confidence and ease.
Do I have to be strong enough to do it?
No. Strength training can help even if you are frail. Age is
no barrier either. The body responds to strength training no
matter what your age or fitness level. People with a medical
condition or who have been inactive should consult their doctor
first.
How often do I need to do it?
For maximum benefit you should attend two, if possible three
times a week for up to one hour at a time.
What happens in a strength training class?
You will start with weights that are comfortable and progress
at your own pace with advice from the instructor. As your muscles
get stronger you will be able to increase the weight. Even in
a group setting you should progress at your own pace.
Is it expensive?
It doesn't have to be. Cost depends on many factors such as
the type of program, level of supervision, qualifications of
the instructor, type of equipment available and whether the
program is subsidised.
What should I look for in a program?
A qualified instructor, well maintained equipment and a supportive
environment. Programs endorsed as Living Longer Living Stronger™
and Lift for Life® meet these requirements.
Can I do it on my own?
To get the full benefit and ensure you do it properly it's best
to do it under supervision of a qualified person. Also doing
it with others helps with motivation. Many gyms and community
health centres offer group programs.
Where can I do it?
Facilities that offer strength training for older people include
health and fitness centres, YMCA Sports and Recreation Centres,
Council Leisure Centres, Community Health Centres, Neighbourhood
Houses and some hospitals.
How do I find out more?
Council on
the Ageing (COTA) telephone (08) 8232 0422 runs the "Living
Longer Living Stronger" program. They also have a list
of other endorsed programs. Diabetes
Australia has also introduced the "Lift for Life"
program, achieving great success. Details of programs are available
by clicking on the logos below.
Powerlifting Australia fully supports the effort of getting
older people into strength training and whilst not necessary,
has enjoyed seeing several people involved in senior strength
training programs go on to compete in Powerlifting Australia
competitions.
[This information has been sourced from The Office of Senior
Victorians]
Powerlifting Australia National Office:
Mr. Robert Wilks
Mail: GPO Box 2322, Melbourne, Victoria, 3001
Office: Level 6, 167 - 169 Queen Street, Melbourne
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