![5 Myths about Training that kill your progress [for MEN above 50]](https://images.squarespace-cdn.com/content/v1/5bef0232266c078f307b92c3/1602084113394-XDSODJ37M2J2BK1P1HAY/5-Myths-About-Training-m.jpg)
Back when I started training in 1994 there were guidelines in place from high level fitness organizations about training adults over 50.
Here are the things we believed and practiced back then:
1) DONT LIFT HEAVY OR DO TOO MUCH WEIGHT LIFTING
Nothing over 30 pounds! Small plastic coated weights and very slow and deliberate movements. Why 30 pounds? Well, older folks are fragile and you might snap in half if you put too much pressure on your spine!
Well, now we know that the #1 thing you must be doing is resistance training with heavier loads more than 30 pounds. Strength training helps with everyday functions, increases longevity controls blood sugar, and has numerous other benefits too many to mention here.
2) Don’t ever press weights overhead!
This was a standard line from orthopedic surgeons and physical therapists.
So please avoid putting your shirt on, putting the dishes away, or pulling your luggage out of the overhead in the plane!
Overhead movements are essential for everyday life Of course we have ways to adjust and work around injuries and limitations.. And we use moderate weights to prevent injuries.
3) Perform most movements seated! ( Sorry Silver Sneakers!)
Standing up can be dangerous! You could get hurt moving so quickly! I think we need to do most of our exercise standing up - after all, we do physical everyday tasks upright and verticle. But for many people with disabilities seated exercise is a great accomplishment. But not for the general population of older adults. No offense to Silver Sneakers but the times have changed and there are better ways to exercise.
4) No power training ever!
Again the fear of getting hurt or the belief that older adults are fragile and must do all movements slowly and gently.
And I don’t mean power training with heavy Olympic lifts or jumping off the ground!
Power training is done with light to medium weight medicine balls- bodyweight and other tools so you get the effect without the risk of injury. The reason? As we age we lose fast-twitch muscle fiber and one of the best ways to maintain it is thru power training.
5) Resistance training is harmful to people with arthritis!
Gripping, pulling, pushing, pressing weights will result in acceleration of the disease and cause extreme pain, discomfort, and paralysis. Of course, nothing could be further from the truth!
Exercise actually improves movement freedom and diminishes the symptoms of osteoarthritis and rheumatoid arthritis.
BONUS! Body Weight training is enough to fight Osteoporosis and develop stronger bone density.
Although exercises like Yoga, TaiChi, walking, cardio, and sports are amazing for you- they don’t help with your bone density - major older adults as they advance in age.
The only thing that helps with that is weight training. This is another hefty benefit of getting involved with a strength training program.
Ultimately the goal of training is to have a great life of independence where you can do what you want without restriction or physical hindrances.
If you think you could benefit from this type of program I am available for a free 30-minute consultation to discuss your goals and ways to achieve them.