Timeless Principles for Everyday Living

No matter if you’re aiming to lose weight, lift heavier weights, or run faster, your top fitness goal should always be to boost your current and future quality of life. Without good health, everything else falls short. This is key: whatever way you train, enhancing your functional strength is crucial to living better.

This is especially true for older adults, as functional strength plays a significant role as we age. Simply put, functional strength is what helps you tackle everyday tasks. According to the AFAA, it means strengthening muscles to make daily activities easier and more efficient. In practical terms, it’s the strength you use to climb stairs, rake leaves, or carry your grandchild. As you grow older, prioritizing functional strength becomes more important.

Many might think they’re either naturally strong or not, but science disagrees. Functional strength training can actually counteract some effects of sarcopenia, the age-related loss of muscle mass and strength. Those who assume they can’t regain strength lost to aging need to know it’s possible. For instance, a study from the University of London showed that women over 75 greatly improved their strength and power with just three one-hour resistance training sessions per week. Similar results were found with those older than 60, indicating it’s never too late to enhance your strength.

Strength training offers more than just muscle power; it can also help maintain bone density and ward off osteoporosis. For example, a study involving older inactive men showed significant increases in bone density after just 16 weeks of strength training. By engaging in functional strength training, you not only strengthen your muscles but also support your skeletal system, with added benefits for heart health.

So, how do you start functional strength training? There are many ways, such as bodyweight exercises, resistance bands, or weightlifting. Bodyweight exercises are great because they’re simple and require no gym, making them accessible anywhere. Resistance bands are another effective and affordable option. No matter your chosen method, follow these tips for the best results: prioritize static stretching before and after your workouts to enhance flexibility and prevent injury. Aim to train your entire body two to three times a week with six to eight diverse exercises.

Activities that boost coordination and balance, like standing on one leg or doing multi-movement exercises, are excellent for improving your quality of life. As you grow older, strengthening your functional strength through exercise is crucial. Consider working with a personal trainer or researching to create a program that fits you best. Plenty of resources are available to help you improve your strength, coordination, and balance.

As you age, remember the golden rule: whatever training you choose, increasing your functional strength is vital for a better quality of life.