Should I lift weights at 60?

Weight training is often associated with young people who want to have a beautiful body and good health, but few people think they have the courage to lift weights when they turn 60.

Many older people are afraid of weight training for fear of injury - Photo: The Strength Co

Many people over 60 are often hesitant to lift weights because they fear injury or think their bodies are too weak to exert themselves. However, experts confirm that lifting weights properly at this age is not only safe but also the “golden key” to maintaining health and quality of life.

Afraid to exercise because of fear of "old age"

Many older adults choose to stay away from the gym, fearing that a single wrong move could cause them serious injury. According to a survey by Harvard Health Publishing (2023), more than 60% of people over 60 in the US admit that they hardly participate in any physical activity each week.

This sedentary lifestyle has many consequences: weakened muscles, reduced bone density, and an increased risk of falls. According to the Mayo Clinic, sarcopenia begins after age 40, and if not corrected with strength training, by age 70, a person can lose up to 30% of their original muscle mass.

In Vietnam, the image of older people lifting weights is still rare. Many people believe that “lifting weights is only for young people” or “old people should only walk”. This hesitation causes many people to miss the opportunity to improve their health, even though just 20 minutes of light weight training a day can make a big difference.

Weight training is the secret to staying 60

According to The Telegraph , weight training is the most effective way to slow down the aging process of muscles. When you lift weights regularly, your body will not only become stronger, but it will also improve your balance, support your cardiovascular system and stabilize your blood sugar.

“There is no better anti-aging medicine than maintaining muscle strength,” said Dr. Edward Phillips, a sports medicine lecturer at Harvard University (USA). “Weight training is a form of exercise that helps 60-year-olds regain the confidence and flexibility of 40-year-olds.”

Weight training also helps reduce osteoporosis, a common problem in older adults, especially postmenopausal women. When muscles contract and stretch, the force exerted on bones helps increase bone density naturally, reducing the risk of fractures and chronic joint pain.

However, the elderly should not rush to "race" with heavy weights. According to the recommendations of the National Health Service (NHS) UK, people over 60 years old should start with light weight exercises (1-3kg), focusing on technique rather than weight. Each session should only last 20-30 minutes, 2-3 times a week, combined with a thorough warm-up and stretching after exercise.

Weight training brings many benefits to the elderly - Photo: IDEA

Another important principle is to focus on large muscle groups: legs, back, chest and shoulders. Basic movements such as light squats, dumbbell presses or rubber-weight push-ups all help activate multiple muscle groups at once, providing a safe, full-body workout.

If you have an underlying medical condition such as heart disease or osteoarthritis, you should consult your doctor before starting. You should also exercise under the guidance of a trainer with a certificate in geriatric rehabilitation.

Not only does weight training improve physical health, it also helps improve mental health. A study by the British Journal of Sports Medicine (2022) showed that people over 60 who regularly lift weights at least twice a week have a 32% lower risk of depression than those who do not exercise.

In many European countries, the “silver fitness” movement that encourages the elderly to do strength training is becoming a trend. In Vietnam, this trend is also gradually spreading as more and more sports centers open “weight training for the elderly” classes, helping them maintain their shape and optimism.

Lifting weights at 60 is not a challenge, but a smart investment in long-term health. As British fitness coach Matt Roberts, who has trained many older athletes, says: “You are never too old to start lifting weights. You only get old when you stop.”

MR. HAO

Source: https://tuoitre.vn/tuoi-60-co-nen-tap-ta-20251019210339115.htm