Nothing beats strength training especially as you get older, when you start losing muscle. Its why so many older people have falls, and need aids for walking. Its been proven even at 80 years old, people can benefit from strength straining. I realize that some people have disabilities and cant do any strength training, but for many ageing people the only disability they have is weak muscles.
Just yesterday, I completed my second visit with my VA physical therapist, and I am glad I did. He agrees that even over 80..in my case 85, strength training works.
However, I found that I may have been over trainig in some ways. Years ago, I had a "frozen shoulder", due to heavy work and a damaged rotator cuff.
I have been training on my own, and I believed the old Army & Marines adage that, "pain is weakness leaving the body". That was wrong in the case of physical therapy, since if you are going to the point of pain, hyou are likely doing more damage than good.
He fitted me with a set of exercises for legs and arm that should work. The arm exercises are new for me, but the leg exercises have been working well since my first visit.
Thats good IG you started a strength training program. Just take it slow and easy at first. Your body will tell you how much you can do and when. As we age our muscles take longer to repair from a workout than they did when younger. you gain strength from resting after a workout as your muscles repair themselves. If you work a certain muscle to often you can be over training, and will stop getting any benefit from your work you put in. Again pay close attention, and your body will let you know how often to train. I think for just starting. One time a week per muscle group is enough.
If you live close to a gym, its nice to be able to join and go there, instead of buying equipment and doing it at home. Of course you don't need a lot to do basic exercises Even resistance bands work. there are benefits to working out at home. You don't have to drive to a gym which decreases your chance of even going there and working out.
Right now there are lots of people selling weight plates, dumbells, etc.. that was bought during covid lock downs with people intent on exercising at home. Some of those people returned to gyms that reopened, and some just like as the exercise bikes are collecting dust. Weight plates and dumbells are going for $1.15 to $1.70 per pound. I remember when weight plates were less than .50 cents a pound. If anyone is interested, you could probably find some good deals on Craigslist.
The best compound exercise that works the most muscles is the dead lift. Where you pick weight off the floor. Done correctly its a very safe and beneficial lift. I used to think it was bad for your lower back, and it is if you don't perform it right. Its very safe if done right, and there are many youtube videos explaining the right technique for doing it. The only down side is that you generally need some heavier weight to do them. Doing squats and dead lifts betters your balance, through more leg strength. So pick up some weights, and get rid of the canes, walkers, and sticks.
