Health experts emphasize the importance of strength training for older adults as a primary strategy to combat muscle loss and maintain functional fitness. Fitness trainer Marfred Suazo, known as Fonz the Trainer, has identified six core pillars of strength training that can significantly enhance the health and mobility of aging individuals. These pillars include pushing weight away from the body, pulling weight toward the body, holding weight while walking, hinging at the hip, vertical press movements, and squats.
As skeletal muscle declines with age, it becomes crucial for older adults to engage in strength training to preserve their physical capabilities and independence. Suazo explained that maintaining muscle mass helps prevent falls, hip fractures, and other age-related issues. ‘We have our fourth decade, which is crucial,’ he stated, highlighting the importance of adapting training methods as individuals age.
For effective strength training, Suazo recommends focusing on specific exercises that target different muscle groups. Moving weight away from the body includes exercises like push-ups, bench presses, and chest presses. Conversely, pulling weight toward the body involves activities such as pull-ups, chin-ups, and rows. Additionally, holding weight while walking helps improve posture and stability, as well as strengthens the shoulders, upper back, and core.
Other essential pillars include hinging at the hip, which is critical for movements like deadlifts and hip thrusts. Vertical press movements, such as shoulder presses, improve shoulder and triceps strength, while squats target the lower body and core. Suazo advises beginners to start with fundamental exercises like calisthenics and gradually increase the challenge by adding resistance bands or weights.
In addition to strength training, Suazo emphasizes the importance of combining these exercises with cardiovascular activity and mobility exercises. This combination, he calls the ‘tripod effect,’ ensures a well-rounded approach to maintaining health as individuals age. However, those who are new to exercise should consult with a healthcare provider to prevent injuries and ensure a safe start to their fitness journey.