Strong at 50 Means Being Body Weight and Functionally Strong
I know for many, strong is directly related to what is on the bar, how much the dumbbell weighs or how many kilos a specific kettlebell is. At least this is what most strength-based articles focus on. However, strong at 50 needs to be much more than just what’s on the bar.
What you Should know about strength train at any age.
- Long-term strength training success should be based on being able to do what you want to do physically in life and not based on how much you can max-bench or squat.
- Muscles become less “strain tolerant” which means there becomes a higher risk of injury when you frequently challenge joints and muscles with heavy weights on an infrequent or frequent basis.
- What’s important…strength that allows you to perform at a high level everyday no matter what is occurring OR to bench press a big weight in the gym one time? Remember, Risk/Reward Strength Training is important to factor in. Your only in the gym a few hours a week. The rest of the time your dealing with life.
- As our body ages, balance, muscle reaction and being able to create force in non-linear planes is going to decrease. However, it is those elements of strength that allow you to play the game, run the race, swing the golf club or hit a great tennis serve. Notice none of those activities require continual sitting or lying on a weight bench or always squatting with a barbell.
Band Training combined with Body Weight movements can provide us with everything we need to stay strong at 50 or any age.
Why Bands with Body Weight Will Keep YOU Strong at 50 or Any Age
- Integration is critical to us staying coordinated, balanced and strong with real world movements. Bands allow you to train simulating any movement pattern including swinging, running and kicking.
- Gravity is not going away. Body weight training is going to not only keep you strong, but it is going to keep you winning against GRAVITY which is your #1 strength challenge. Plus it will allow you keep great body movement awareness.
- Force vector training. If all you do is lift weights, you are not teaching your body how to handle momentum which happens far more often along a horizontal vector than a vertical one. Body weight training can train the vertical vector—bands provide the horizontal and rotational vector training needed to keep your body game strong and ready.
- Tempo training is critical if we are going to keep muscles strong and reactive. The body is going to gradually see a decrease in response time. Training at different tempos allows you to keep the neuro-muscular system … not just muscles … performing at a high response level. What good are strong muscles that cannot respond when called upon??
Recommendations for Staying Strong at 50
- Strength train in multiple planes using multiple patterns
- Strength train using multiple force vectors—not just gravity dependent patterns up and down
- Change up rep tempo and speed not just resistance
- Use body weight movements to make sure you are good on your feet
- Use bands to dominate momentum and keep the body strong against horizontal forces
- Always think muscle integration before muscle isolation
- Strengthen movements not just muscles
- Train with a mature mindset and a youthful enthusiasm
- Be creative and avoid falling in love with an exercise
- Make strength training a lifestyle commitment with high level of variety
Enjoy the video below and stay strong at any age
4 – 28 Day RBT Programs that will help you Get Stronger without Beating up Your Body.