Strength training plays an important role in health and functional ability well into later life.
Nevertheless, doctors warn that some movements can cause problems if they are performed in the same way as earlier in life.
According to doctors interviewed by the American media outlet Parade, how exercises are performed is more important than the exercises themselves, especially for people over the age of 50.
The body responds differently
As people age, joints, tendons, and muscles gradually change. Recovery takes longer, and the body does not tolerate mistakes to the same extent as before.
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Dr. Jonathan Shaw, an orthopedic surgeon at Palm Beach Orthopaedic Institute, explains in Parade that many people over 50 live with osteoarthritis, reduced balance, or a loss of muscle mass.
This increases the risk of pain and overuse injuries during strength training.
According to him, this does not mean that people should stop exercising. Instead, training needs to be adjusted so that the load and pace match the body’s current capacity.
Squats as an example
Experts highlight squats as an exercise that is often performed incorrectly. The movement places demands on the hips, ankles, knees, and back.
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Dr. Will Haas, founder of VYVE Wellness, tells Parade that insufficient strength in the core and glutes can lead to increased pressure on the knees and lower back.
Problems arise especially when people progress too quickly, use weights that are too heavy, or ignore pain. According to the experts, this is where many mistakes occur.
A different focus on training
The central message is that training after 50 should focus on maintaining mobility and managing everyday activities without pain.
According to Dr. Haas, rest, sleep, and gradual progression are crucial to avoiding injuries.
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The conclusion is that squats and other exercises are not forbidden. However, they must be performed with greater awareness than earlier in life.
Sources: Parade.
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