It’s never too late to change your diet and exercise habits. Tackle those changes this year and be specific about setting your fitness goals. While your health plans may feel easy at the beginning of the year, old routines and habits and the daily pressures of life can eventually wear down the new habits you are trying to make. For those of us who are 60 and a bit older, a happier, healthier version of ourselves might mean something different than it did five or 10 years ago. Whether it be increasing our energy to keep up with our grandchildren, maintaining a toned appearance, improving our sleep, boosting brain and heart health, or decreasing our risk of falling, building muscle after 60 with strength training can help us get there.
If you are apprehensive about picking up heavy weights as a part of your workout, you aren’t alone. Whether you are an older woman or a man, building muscle should be a part of your short and long term fitness goals. A personal fitness trainer can help you identify your goals, recognize opportunities for improvement, help you stick to a healthy diet, and safely build the strength you need for daily tasks.
You Can Still Regain Muscle, With Patience and Perseverance
While rebuilding muscle mass after 60 takes time and discipline, there are many benefits to ongoing strength training. Not only does simple strength training burn calories, but strength training can greatly improve arthritis, heart disease, obesity, and diabetes. It’s important to remember that noticeable results take time. If you are building muscle over 60, it becomes more important to set realistic goals and remain committed to a plan.
Setting Short Term Strength Building Goals
While you may have stopped exercising due to a demanding career, surgery, knee or back pain, or other limitations, short term fitness goals can get you back on track. Short term fitness goals can take anywhere from four to six weeks, and are a stepping stone to achieving long term fitness goals. If you haven’t exercised in years, or are new to training, building strength is a great first step.
Short term goals include showing up to sessions three times a week, limiting your daily intake to 1,500 calories a day, or working up to 12 push-ups. A big part of your success will be setting up realistic goals, sticking to your workout, and monitoring your progress. Short term goals play a huge role in your motivation to achieve long term goals. With a personal trainer, you have an accountability plan and partner for success.
Setting Long Term Strength Building Goals
Long term goals, on the other hand, can take 6 months or longer to achieve. They can be anything from regaining your independence to lifting groceries again, getting out of a chair easily, vigorously climbing the stairs, or keeping up with your grandchildren. Your short term goals are here to help you achieve this. With people living longer and more vibrantly than before, strength training can help you lead an active life over 60.
In the long term, strength training prevents muscle mass from deteriorating and any weakness that comes with aging. While you might not see results as quickly as before, with time and dedication, you can steadily make new gains. Even if you’ve never tried strength training, a personal trainer can help you find the right exercises and teach the correct form. Not only does strength training improve your body composition, but it also wards against chronic illness and can lengthen and increase the quality of your lifespan.
Improve Your Strength — And Elevate Your Pickleball and Golf Game
Achieving your fitness goals can have a greater impact than you imagine. While you’re increasing your strength, you’ll find improvements in your recreational activities, from the golf courses of Chagrin Falls and Hudson to the pickleball court. Whether you are looking to impress family and friends, or are looking for real-life goals that motivate you to perform your best, strength training with a personal trainer can help you see noticeable improvements in every area of life.
Build Muscle After 60 Safely with a Certified Coach
While age and physical limitations may be an obstacle, it doesn’t need to be a barrier to building muscle with professional personal coaching support. It is important to note that individuals with joint issues like arthritis, back issues, surgery limitations, and other factors may need professional suggestions. Adults 60 and over run the risk of overtraining if their program isn’t spaced out correctly. Some clients find their body is less efficient at using protein, which makes it even more important to eat high-protein food like fish, nuts, and meat after a workout.
Regain Strength by Building Muscle After 60 with a Personal Trainer in Chagrin Falls and Hudson, Ohio
Instead of only cutting out bad habits, consider new habits you could add to your routine. If you find yourself struggling to set goals and maintain habits, a coach may be the solution. No matter your age, experience level, or injury history, at Ohio Personal Trainers our coaches are here to create a personalized plan that works for you. There is no limit to what you can achieve at a personal training studio with 1:1 support, and our client success stories can attest to this fact.
There are a number of factors that impact a strength training plan — age, height, weight, and gender, not to mention lifestyle factors, health goals, family history, and pre-existing conditions. At Ohio Personal Trainers, our trainers in Chagrin Falls and Hudson take a holistic approach to health and concentrate on everything from nutrition to personal training, strength training, and cardio.
Ready to make an impactful change this year? Set better goals and start building strength after 60 with a free consultation.