Lifting Heavy Benefits Aging Adults and Endurance Athletes
Did you know that lifting heavy is beneficial for just about everyone? Lifting heavier weights strengthens muscles and bones, burns calories, boosts brain power, and has many anti-aging benefits.
Despite common myths, aging adults and endurance athletes can and should lift heavy. With the guidance of a physical therapist, even those with osteoporosis/osteopenia or back injuries can lift heavy in back-friendly positions, ensuring a safe and effective workout.
Persons with cardiovascular disease or heart conditions, such as high blood pressure, can benefit from lifting heavy objects if a cardiologist clears them and they use proper breathing techniques. Children under the age of 15 should not lift heavy weights.
Benefits of Lifting Heavy
Weight control
Building muscle mass burns more calories. You burn calories at rest doing nothing!
Bone strength
Lifting heavy weights stimulates bone growth and repair and mitigates osteoporosis (bone loss).
Decrease injury risk
Improved muscle strength allows you to perform daily living and sports activities with greater ease and safety and less risk of injury.
Performance enhancement, even for endurance athletes
There is a myth that heavy lifting slows endurance athletes - I used to believe that myself. But research proves that it improves speed, endurance, and run economy! Check out this article to learn more.
Anti-aging benefits
releases the hormone IGF-1 - an insulin-like growth factor that boosts brain power
prevents loss of bone mass as we age
prevents muscle wasting as we age
Want to learn more anti-aging strategies? Check out my 5-part series on the Secrets to Combating the Effects of Aging on our Musculoskeletal System.
What is meant by "lifting heavy."
Depending on your goals, lifting heavy refers to lifting at 70-90% (depending on goals) of your one-rep max (1RM), which is the maximum amount of weight you can lift with proper form for one repetition. You typically perform about 3-12 reps for 3-4 sets. Those with endurance goals will aim for 70% and higher reps, and those with speed goals will aim for 90% and lower reps.
Getting started with heavy lifting
Testing for 1RM (or the amount of weight you can lift with proper form 1 time) is very taxing and sometimes risky. You don't have to test for 1RM to learn what weight is right for you. Choose a weight and see how it feels to lift that weight with proper form. Aim for a weight that feels challenging to complete 6-10 reps such that it becomes difficult to use the correct form, but you can still maintain form.
Aim for two to three workouts per week. Endurance athletes should work with their coach to determine when heavy lifting is appropriate in their training cycle.
If you are new to lifting weights, working with a certified trainer is recommended to ensure you use good form. This professional guidance will give you the confidence to lift heavy weights safely and effectively.
Remember that lifting heavy weights does not mean you need to jump into a CrossFit competition. Heavy is relative. If you currently work with two # dumbells for a gazillion bicep curls, six # may be the right place to start, while your workout buddy may find that amount is 12#. You do you! Always.
How to lift safely
No pain, no gain is NOT a thing.
If you can lift a certain weight with good form, but it causes pain somewhere in the body, stop and seek help from a physical therapist.
Breathwork is essential with lifting.
Don't hold your breath. It spikes your blood pressure and reduces oxygen needed for the muscles. When lifting, inhale as you lower the weight and exhale as you lift. If you don't know how to breathe correctly, seek professional help.
Lift SLOW!
I have seen many patients who became injured after attending group classes where instructors moved them through heavy weights quickly! Move slowly and intentionally when lifting heavy.
When to seek professional help
Physical therapy
See a physical therapist for evaluation if you have pain with lifting or if you have a history or current back or other injury.
A physical therapist will evaluate your issue, provide treatment if needed, and modify your lifting to avoid pain and injury.
CoachAmyPT
Consider blood flow restriction therapy (BFRT). Coach Amy applies a pressure cuff to your extremities at a controlled and carefully prescribed occlusion pressure (measured with a Doppler ultrasound device). The pressure minimizes the blood flow to and from your muscles during customized physical therapy rehab protocol or performance training workouts. BFRT allows us to reap the same benefit of high-intensity training with less strain on the muscles, tendons, and joints.
CoachAmyPT offers physically therapist-led 1:1 training as a self-pay service with the benefits of hands-on therapy during sessions as needed. BFRT is also available for 1:1 training at CoachAmyPT.
Other help
See a certified personal trainer if you need to learn how to lift correctly and need accountability. Seek personal trainers with training through reputable organizations such as:
National Council on Strength and Fitness Certified Personal Trainer certification (NCSF-CPT).
The National Academy of Sports Medicine Certified Personal Trainer (NASM CPT)
The National Strength and Conditioning Association (NSCA)
The role of protein in lifting
You can have the best weight-lifting protocol, but resistance training is only effective if you have the building blocks for muscle and bone. Check out The Coach Amy and Coach Liz Show for three episodes about the importance of protein, including how much you need and the best sources. Listen wherever you get your podcasts or via the landing page included in the link.
Start your heavy-lifting journey
Lifting heavy weights benefits many populations, including aging adults and endurance athletes. It is important to approach heavy lifting cautiously and seek professional guidance to ensure safety and effectiveness. I hope these benefits inspire you to start or continue your heavy-lifting journey!