A new 30-year study found the lowest mortality in people doing roughly 60–120 minutes of strength exercise a week - but only 5% of healthy adults reached that range.
I’m 70, hike/walk but started cardio drumming a few years ago (2x week) and we do one song each day with weights. I finally signed up for a one hour strength training class a few months ago and can feel the benefit of weights and bands. I missed Memorial Day (closed) and this last Monday due to a very stressful (family illness) trip. Did I do any strengthening exercises, nope. It’s not my go to, but after starting the strength training class I really do feel the benefit. Good article, it pushes me to stick with it at home when I can’t go to class. Thanks!
Hey Karen! Oh I hear you. If I think of a good excuse to miss my strength exercises I’m sorely tempted! This new study really shows why we should avoid that temptation though, right?
I have to admit I had never heard of cardio drumming before, so your note really piqued my curiosity. I've just spent the last little while watching cardio drumming classes on YouTube. How exciting! I can see why you'd want to do that. That looks like a great way to get some exercise. I find exercise for its own sake really quite tedious, but that looks like great fun.
Some of those videos are so lame but you get the idea. Seems we dance a lot more and change up the rhythms more often. Glad you checked it out, it is so fun and gets the brain working.
We were just cleaning the house and I found a cool set of exercise bands. Guess I have no excuse! And yes, we shouldn’t avoid the temptation to skip that part of our fitness.
I'm 80 and I do 3 strength/resistance session per week. Length 30 to 45 minutes each. A combination of machines and kettlebells. Also walk carrying dumbbells for 5 to 10 minutes
I lift weights regularly…nothing major. Just 10 pounds In each hand … typically every other day. Also have Pilates machine which allows both upper and lower body weigh resistance… hopefully enough…
That sounds good, Linda. Remember that in the Nurses Health and Health Professionals Follow-Up studies, 60% of participants did nothing - for 30 years! You’re already way ahead of the curve.
Well when programming starts in elementary school and junior high there is no part of brain that’s not “all in” … unless an injury … even then it’s a bit challenging to ease up….
LOL - I can't answer your poll, none of the categories fit - I'm already doing 40 minutes three times a week. Which I wouldn't be doing at all if PT for a patellar tracking problem hadn't required it. Which disorder might never have happened if I had known to keep my thighs strengthened after I gave up the bicycle a few years back because of balance problems... At this point, regular strength training is my new lifestyle, for as long as I'm able. (I'm 80).
It sounds like you’re doing brilliantly, Betty. I think you make the point perfectly that strength exercises are not something many of us are naturally drawn to. It's good to know that not only can they help us maintain strength and independence, as we get older, but also increase our longevity. That's a real twofer.
I am 68 and started in April with physical therapy (because I was afraid of hurting myself honestly) and have “graduated” to a strength and conditioning program. Both include a home program. When the official program is over, I will continue at home with dumbbells, bands, and body weight exercises. I have been a walker since hip replacements but the strength training is definitely worthwhile. I have much less pain from arthritis and tendon issues, a lot more confidence in my body.
I love that you’ve gone from being anxious about strength exercises to really feeling the benefits, and especially that you’re now feeling more confidence in your body. That’s going to be so encouraging for anyone feeling apprehensive about getting started.
I hope so! It is really amazing and didn’t take all that long! And it is a very measured program, it is not so very hard, just steady and consistent with gradual increases. I could have done it myself with Bob and Brad or Grow Young, but I needed the confidence the supervision gives me!
I'm 80 and I do 3 strength/resistance session per week. Length 30 to 45 minutes each. A combination of machines and kettlebells. Also walk carrying dumbbells for 5 to 10 minutes
I’m 70 with Ehlers Danlos syndrome, so I had my physical therapist advise what strength training is safe for my joints. I have a 40 minute morning workout that includes several strength exercises. I actually enjoy them because I have been able to see the change in my muscles.
That's a really important point, Jan. We're not all the same and it's always worth getting specialist advice to make sure that we're doing what's right for our bodies.
I know what you mean about seeing the change in your muscles. Strength exercises can feel like work, and it's when you start to see and feel a real difference that you realise how worthwhile it is.
I do 30 - 40 minutes of what I guess is called body weight exercise videos 5 or 6 days a week. I’m hoping that counts as strength and cardio at the same time! I used to do some light weight exercises, but my shoulders always hurt.
Thank you, Gerilyn! I’m so pleased you find them helpful.
Yes, your bodyweight exercises will definitely count as strength exercises, and if they get you out of breath then you can count them as cardio as well. It's great when you can kill two birds with one stone, isn't it?
Thank you for this interesting information. I'm very tiny, in my 70s, and have small weights (dumbbells) - 2 pound, 3-pound and 5-pound. I walk with the 2-pound and 3 pound, lift the 5-pound 50 times each day. I haven't counted how many minutes that is. Should I continue this and time it, or use them differently?
It sounds like you're already doing loads, Faye. The only observation I'd make is that if you're lifting and carrying those weights, you might not be getting as much strength exercise into your legs as you could. You might want to try doing some squats or lunges while you hold those dumbbells.
Most of us hate leg exercises, but they're our biggest muscles, and they're really important. So it's worth making sure we're giving them some strength exercises too.
I’m lucky because I like the feeling of strength training. It’s not “fun” like cycling or skiing, but I look forward to going to the YMCA twice a week and doing about a dozen strength exercises. I’m 67 and I am stronger than ever.
Hey, John! Yes, you are definitely luckier than me. I really have to grit my teeth and just get on with it! Is going to the gym something that you've done for many years, or something you've taken up lately?
I’ve been going to the YMCA for about 30 years but I’ve been more consistent as I get older. My wife (who is even older than me) and I go together. I like the Y because people of all ages, shapes, and sizes get together and do their best.
That's good to hear. Gyms can too often be intimidating places that put people off. It's great that you've found somewhere that's welcoming to everyone.
Does throwing your weight around , jumping to conclusion or pushing your luck count? (LOL) I think a lot of household chores can count toward this. I suppose some day I make exercise a regular routine. Good piece and thanks
I’m 70, hike/walk but started cardio drumming a few years ago (2x week) and we do one song each day with weights. I finally signed up for a one hour strength training class a few months ago and can feel the benefit of weights and bands. I missed Memorial Day (closed) and this last Monday due to a very stressful (family illness) trip. Did I do any strengthening exercises, nope. It’s not my go to, but after starting the strength training class I really do feel the benefit. Good article, it pushes me to stick with it at home when I can’t go to class. Thanks!
Hey Karen! Oh I hear you. If I think of a good excuse to miss my strength exercises I’m sorely tempted! This new study really shows why we should avoid that temptation though, right?
I have to admit I had never heard of cardio drumming before, so your note really piqued my curiosity. I've just spent the last little while watching cardio drumming classes on YouTube. How exciting! I can see why you'd want to do that. That looks like a great way to get some exercise. I find exercise for its own sake really quite tedious, but that looks like great fun.
Some of those videos are so lame but you get the idea. Seems we dance a lot more and change up the rhythms more often. Glad you checked it out, it is so fun and gets the brain working.
We were just cleaning the house and I found a cool set of exercise bands. Guess I have no excuse! And yes, we shouldn’t avoid the temptation to skip that part of our fitness.
I'm 80 and I do 3 strength/resistance session per week. Length 30 to 45 minutes each. A combination of machines and kettlebells. Also walk carrying dumbbells for 5 to 10 minutes
I lift weights regularly…nothing major. Just 10 pounds In each hand … typically every other day. Also have Pilates machine which allows both upper and lower body weigh resistance… hopefully enough…
That sounds good, Linda. Remember that in the Nurses Health and Health Professionals Follow-Up studies, 60% of participants did nothing - for 30 years! You’re already way ahead of the curve.
Should have added I’ve been a life long athlete… competitive sports til after college….and transition into running, race walking….
You put me to shame!
I think I enjoy exercise most when it doesn’t feel like intentional exercise.
Going for a walk in the hills around my home; wonderful. Walking on a treadmill; torture.
Cycling in the countryside; joyous. Cycling on a stationary pike; torment!
I wish I could enjoy exercise for its own sake as you do. It would make it so much easier.
Well when programming starts in elementary school and junior high there is no part of brain that’s not “all in” … unless an injury … even then it’s a bit challenging to ease up….
LOL - I can't answer your poll, none of the categories fit - I'm already doing 40 minutes three times a week. Which I wouldn't be doing at all if PT for a patellar tracking problem hadn't required it. Which disorder might never have happened if I had known to keep my thighs strengthened after I gave up the bicycle a few years back because of balance problems... At this point, regular strength training is my new lifestyle, for as long as I'm able. (I'm 80).
It sounds like you’re doing brilliantly, Betty. I think you make the point perfectly that strength exercises are not something many of us are naturally drawn to. It's good to know that not only can they help us maintain strength and independence, as we get older, but also increase our longevity. That's a real twofer.
I am 68 and started in April with physical therapy (because I was afraid of hurting myself honestly) and have “graduated” to a strength and conditioning program. Both include a home program. When the official program is over, I will continue at home with dumbbells, bands, and body weight exercises. I have been a walker since hip replacements but the strength training is definitely worthwhile. I have much less pain from arthritis and tendon issues, a lot more confidence in my body.
I love that you’ve gone from being anxious about strength exercises to really feeling the benefits, and especially that you’re now feeling more confidence in your body. That’s going to be so encouraging for anyone feeling apprehensive about getting started.
I hope so! It is really amazing and didn’t take all that long! And it is a very measured program, it is not so very hard, just steady and consistent with gradual increases. I could have done it myself with Bob and Brad or Grow Young, but I needed the confidence the supervision gives me!
I'm 80 and I do 3 strength/resistance session per week. Length 30 to 45 minutes each. A combination of machines and kettlebells. Also walk carrying dumbbells for 5 to 10 minutes
I’m impressed, Tom! That’s fantastic.
Do you enjoy it, or do you, like me, endure it because you know it’s important?
I definitely enjoy it. At least most days!
I’m 70 with Ehlers Danlos syndrome, so I had my physical therapist advise what strength training is safe for my joints. I have a 40 minute morning workout that includes several strength exercises. I actually enjoy them because I have been able to see the change in my muscles.
That's a really important point, Jan. We're not all the same and it's always worth getting specialist advice to make sure that we're doing what's right for our bodies.
I know what you mean about seeing the change in your muscles. Strength exercises can feel like work, and it's when you start to see and feel a real difference that you realise how worthwhile it is.
I do 30 - 40 minutes of what I guess is called body weight exercise videos 5 or 6 days a week. I’m hoping that counts as strength and cardio at the same time! I used to do some light weight exercises, but my shoulders always hurt.
I really appreciate your articles.
Thank you, Gerilyn! I’m so pleased you find them helpful.
Yes, your bodyweight exercises will definitely count as strength exercises, and if they get you out of breath then you can count them as cardio as well. It's great when you can kill two birds with one stone, isn't it?
Thank you for this interesting information. I'm very tiny, in my 70s, and have small weights (dumbbells) - 2 pound, 3-pound and 5-pound. I walk with the 2-pound and 3 pound, lift the 5-pound 50 times each day. I haven't counted how many minutes that is. Should I continue this and time it, or use them differently?
It sounds like you're already doing loads, Faye. The only observation I'd make is that if you're lifting and carrying those weights, you might not be getting as much strength exercise into your legs as you could. You might want to try doing some squats or lunges while you hold those dumbbells.
Most of us hate leg exercises, but they're our biggest muscles, and they're really important. So it's worth making sure we're giving them some strength exercises too.
Thank you so much, Dr. Ben. I'll look up how to do squats and lunges.
I’m lucky because I like the feeling of strength training. It’s not “fun” like cycling or skiing, but I look forward to going to the YMCA twice a week and doing about a dozen strength exercises. I’m 67 and I am stronger than ever.
Hey, John! Yes, you are definitely luckier than me. I really have to grit my teeth and just get on with it! Is going to the gym something that you've done for many years, or something you've taken up lately?
I’ve been going to the YMCA for about 30 years but I’ve been more consistent as I get older. My wife (who is even older than me) and I go together. I like the Y because people of all ages, shapes, and sizes get together and do their best.
That's good to hear. Gyms can too often be intimidating places that put people off. It's great that you've found somewhere that's welcoming to everyone.
I would like to add that my is 80 and she looks younger than me. It’s not fair 😊
The women in our lives always look younger and more attractive than we do John. It's one of those immutable rules of life.
Does throwing your weight around , jumping to conclusion or pushing your luck count? (LOL) I think a lot of household chores can count toward this. I suppose some day I make exercise a regular routine. Good piece and thanks