Should people in their 60s start lifting weights?

Weightlifting is often associated with young people who want a great physique and good health, but few people think they have the courage to lift weights when they reach 60.

Many older adults are hesitant to lift weights for fear of injury - Photo: The Strength Co.

Many people over 60 are hesitant to lift weights for fear of injury or because they believe their bodies are too weak to exert themselves. However, experts assert that proper weight training at this age is not only safe but also a "golden key" to maintaining health and quality of life.

Reluctant to exercise for fear of "getting old".

Many older adults choose to avoid the gym, fearing that even a single wrong move could lead to serious injury. According to a 2023 survey by Harvard Health Publishing, over 60% of people over 60 in the US admitted they hardly engage in any physical activity each week.

This sedentary lifestyle leads to many negative consequences: weakened muscles, decreased bone density, and an increased risk of falls. According to the Mayo Clinic, muscle loss (sarcopenia) begins after age 40, and if not corrected through strength training, a person may lose up to 30% of their original muscle mass by age 70.

In Vietnam, the sight of elderly people lifting weights is still rare. Many believe that "weightlifting is only for young people" or "older people should just walk." This hesitant attitude causes many to miss opportunities to improve their health, even though just 20 minutes of light weightlifting each day can make a big difference.

Weight training is the secret to staying fit at 60.

According to The Telegraph , weight training is the most effective way to slow down muscle aging. Regular weight training not only strengthens the body but also improves balance, supports cardiovascular health, and stabilizes blood sugar levels.

Dr. Edward Phillips, a lecturer in sports medicine at Harvard University (USA), said: "There is no better anti-aging remedy than maintaining muscle strength. Weight training is a form of exercise that helps people in their 60s regain the confidence and agility of their 40s."

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

However, older adults shouldn't rush into lifting heavy weights. According to the UK National Health Service (NHS), those over 60 should start with light weights (1-3kg), focusing on technique rather than weight. Each session should only last 20-30 minutes, 2-3 times per week, combined with thorough warm-ups and stretching after exercise.

Weight training offers many benefits for older adults - Photo: IDEA

Another important principle is to focus on the major muscle groups: legs, back, chest, and shoulders. Basic movements like light squats, dumbbell raises, or push-ups with weights activate multiple muscle groups simultaneously, providing a full-body workout while remaining safe.

If you have underlying conditions such as cardiovascular disease or osteoarthritis, you should consult your doctor before starting. Additionally, you should exercise under the guidance of a certified older adult rehabilitation trainer.

Besides improving physical health, weight training also helps improve mental well-being. A study published in the British Journal of Sports Medicine (2022) showed that people over 60 who regularly lift weights at least twice a week reduced their risk of depression by 32% compared to those who did not exercise.

In many European countries, the "silver fitness" movement, which encourages older adults to engage in strength training, is becoming a trend. In Vietnam, this trend is also gradually spreading as more and more sports centers are opening "weight training classes for the elderly," helping them maintain their fitness and positive spirits.

Lifting weights at age 60 isn't an insurmountable challenge; it's a smart investment in long-term health. As British fitness trainer Matt Roberts, who has coached many older athletes, says: "You're never too old to start lifting weights. You only get old when you stop exercising."

HERO

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