Live Longer Habits

Going to the gym can make you feel fitter and happier, but not all strength workouts are the same. Here are some smart choices for everyone, no matter your age, that can help you get stronger—using weights or just your body. 

Changing Gym Culture

Gym culture is evolving. In the past, gyms were mainly filled with bodybuilders, but now everyone is encouraged to engage in strength activities at least twice a week, according to the UK's chief medical officer. Research shows that strength training connects to both better health and longer life. 

For example, a 2024 study found that just 90 minutes of strength training each week could help you age biologically four years slower. This might explain why about 15% of people in the UK are gym members. The good thing about weight training is that it's generally easier to pick up than activities like swimming, although there's still a lot of misleading information out there. 

Low or High Repetitions?

Strength training involves doing a number of exercises called sets and repetitions. For example, doing eight lifts, resting, then doing eight more equals two sets of eight. There’s a lot of debate about the best way to build strength with sets and reps, but science is starting to provide some answers. 

Chris Peden, a strength coach, says that muscle growth can happen with different numbers of reps, but the best range is around 6 to 12 repetitions with a moderate weight, which should be about 65% to 85% of what you can lift once at most. 

Don't worry about figuring out your maximum lift as a beginner; just choose a weight that feels challenging without risking injury. You might find apps like Hevy or Stronglifts helpful to plan your workouts and track your progress. Peden also points out that doing too many reps isn't the best way to get stronger. In a study published in the Journal of Strength and Conditioning Research, a group doing high repetitions with lighter weights saw similar muscle size increases as those using heavier weights with fewer reps. However, those lifting heavier weights gained more strength because they used more muscle fibres. 

How Much Rest Do I Need?

What you do while resting between lifts is just as important as the lifts themselves. Typically, resting for 90 to 150 seconds between sets is good for muscle growth, while resting for 3 to 5 minutes is better for building strength, according to Peden. If you have the time, a longer rest can improve your lifting quality overall. Listen to your body—rest until you feel ready to go again, not just by looking at a timer. 

Free Weights or Machines?

When deciding between machines and free weights, consider the story of Milo of Croton, an Olympic champion who trained by lifting a calf every day until it grew into a cow. This shows that increasing your workout's difficulty is important for improvement, and the type of equipment you use isn’t the only factor. Peden suggests a combination of machines and free weights. Free weights are better at engaging more muscles, which is helpful in sports and everyday tasks. 

For instance, when doing a standing bicep curl with dumbbells, you also strengthen your back and core to keep your body stable. This whole-body engagement is a lot like what you do in real life, such as playing tennis or getting in and out of a car. 

Are Body-Weight Exercises Enough?

You might wonder if you can skip the gym with body-weight exercises like push-ups and sit-ups. Peden explains that these exercises are a great start for getting stronger, but over time, they may not provide enough resistance to challenge your muscles as you get stronger. 

This is because your body weight remains constant, and you won't see significant progress. You can make body-weight exercises harder, though. For instance, you could elevate your feet during push-ups or try lifting with just one arm. 

How Should I Balance Weights and Cardio?

The advantages of strength training are clear, but what about cardio? Some people think they don’t go well together, but new research suggests that doing the NHS-recommended 150 minutes of moderate exercise each week can lead to a longer life. Better yet, combining regular cardio with strength training, even just once or twice a week, seems to offer even more benefits. 

Am I Too Old to Start?

Are you thinking about starting to go to the gym but feeling hesitant because you're older? Don’t let that stop you! Peden reassures us that it's never too late to start strength training. We can gain muscle and strength at any age, which can help slow down the effects of aging. Muscle mass starts to decrease as we age, sometimes as early as our 30s, leading to weakness and falls. However, studies show that strength training can help reverse this decline, as well as help with belly fat, blood pressure, and cholesterol levels.

Older adults should also pay attention to their protein intake. This is vital for everyone, but especially for those over 60, as they may not absorb protein as effectively as younger people. Research suggests a good goal is around 1 gram of protein for each kilogram of body weight, especially as you grow older.

Source: theguardian