Weightlifting for the Elderly — a Talking Points lesson for English reading and speaking

When we think of weightlifting, we usually associate the exercise with younger people.

Often young men in their twenties or thirties. We might also see one or two middle-aged people doing bench presses or squats.

But old people?

In the last few years, many doctors and sports experts have recommended weight training for senior citizens. It is not unusual to find people in their sixties, seventies — even in their nineties — sweating it out in the gym.

Why has this phenomenon taken place?

The answer is very simple.

Weight training provides some great benefits to the elderly.

As people age, they require exercise that boosts their physical strength. It helps to improve their posture, aid their balance and can help them with simple tasks like going up the stairs or lifting something in the house.

Daily tasks become so much easier for old people after just a few weeks of weightlifting!

This is because the exercises in weight training emulate many day-to-day tasks — such as lifting something off the ground, pushing, pulling and the use of one’s legs.

Weight lifting also helps in making bones stronger.

As people age, their bones become more brittle. After a short period of weight lifting, old people’s bones are much stronger.

It also helps with arthritis. A condition that many elderly people suffer from.

But after some weight lifting sessions, the muscles clamp tighter around the joints and this helps to reduce arthritic pain.

Then there are other benefits, such as the ability to walk further without feeling tired. It helps with sleep — an ailment that old people often suffer from — and research has found that it can even help with depression.

That’s fine, but how can old people get started on weightlifting?

First, they should check with a doctor. If the doctor gives you the all-clear, then you can think about signing up at the local gym.

The next thing is — start slow!

It would be foolish to just jump into a routine where you are going to the gym five or six times a week and trying to lift twice your own weight.

By only going twice a week, one can see great benefits. It may not be possible to get that totally ripped look, but you can certainly see some of the benefits mentioned above.

And thirdly, start with just body-weight exercises. This means only using the weight of your body to exercise. Things like push-ups, pull-ups, and squats. These can provide great benefits alone, but if you feel you want to add some weight, do so — but take it slow at all times.

There is no real reason why we should not see old people down at the gym. They have a right to a long and healthy life as much as anyone else.

So who knows? We might see old-age pensioners in articles on bodybuilding and in videos online.

Don’t forget leg day!