Many people have misconceptions about weight lifting. Here are some of the most common assumptions.

1. Heavy lifting is not safe

• For those who are novice, this would apply. However, there are multiple high-quality studies demonstrating high intensity resistance training safe for individuals as they transition into their 80’s!
• This is the most effective way to build strength and maintain bone density.  

2. I’m too old to lift weights

• Maintaining strength is vital as we age!
• Maintaining strength is also an effective way to stay out of the doctor’s (and PT’s) office and reduce your risk for joint replacements, low back pain, and broken bones.

3. Squatting is bad for my knees

These are the facts:

• We decrease our functional capacity when our quad strength is not optimal.
• Dr. Michelle squats to improve her quad strength and prevent knee pain and/or injury. 
• Regardless of the degree of arthritis, people with stronger legs have less knee pain. In a review of over 2000 adults ages 60-80 years old, quadriceps strength was significantly correlated to knee pain.

Exercise Recommendations

The American College of Sports Medicine, American Heart Association, and American Diabetes Association all recommend resistance training at least twice per week. 

Although this blog has focused on resistance training, do not forget to incorporate a moderate intensity cardiovascular exercise at least 150 minutes per week.

If you are unsure how to start, a safe option is to consult a personal trainer who is highly skilled in functional movement, strength coach, or physical therapist.

Dr. Michelle personally recommends the following Strength Coaches in the East Valley:

• Tanner Allen of Journey Training (ourjourneytraining.com)
• Chris Skowronski of Ragnarok Performance Training (ragnarokperformancetraining.com)
• Samuel Lehee of Stoic Wellness (stoic-wellness.com)
• Nick Murietta of After It Training (afterittraining.com)

Other Resources

American College of Sports Medicine – Exercise Guidelines As We Get Older