As we age, exercising is more crucial than ever for preserving muscle mass, bone density, and joint health. However, it’s essential to approach workouts correctly to ensure safe, optimal results.
Fitness experts agree that most adults are not failing in the gym due to laziness but rather because they lack proper training for their current stage of life. One common mistake is focusing solely on visible muscles like chest, arms, quads, and abs, while neglecting back, glutes, hamstrings, and core. This can lead to poor posture, weak links, and pain.
Experts recommend training the often-overlooked muscles, such as rows, Romanian dead lifts, hip bridges, Paloff presses, and farmer’s carries, to build strength that shows up in daily activities like posture, balance, and movement.
Another mistake is trying to work out with the same intensity and volume as when you were younger, leading to overuse injuries and burnout. Instead, train smarter by following principles of progressive overload, proper mechanics, and making recovery days a priority.
Relying only on cardio also poses a risk, as it can lead to muscle loss, power decline, and increased injury risk. Strength training helps protect joints, speeds up metabolism, and ensures strength for life.
Additionally, skipping warm-ups or moving too fast/lifting too heavy can be hazardous. Experts recommend spending 5-10 minutes warming up and using controlled reps with a weight that can be controlled to avoid injuries.
Lastly, neglecting recovery and mobility/stability can lead to injury and decreased long-term health. Experts advise making recovery part of your plan by incorporating activities like walking, stretching, taking active recovery days, and getting quality sleep.
By avoiding these common mistakes, you can train effectively as you age, move better, feel younger, and maintain a healthy lifestyle without pain holding you back.
Source: https://www.foxnews.com/health/common-fitness-mistakes-older-adults-make-how-avoid-them-better-workouts