Latest news with #ReformPhysicalTherapy
Yahoo
4 days ago
- Health
- Yahoo
Can You Build Muscle After 60? Yes, And These Expert-Backed Tips Make It So Much Easier
It's no secret that the benefits of strength training—particularly for postmenopausal women—are numerous, from building muscle to increasing longevity and so much more. But starting out can feel overwhelming. The truth: Building a strength training routine at any point doesn't have to be complicated—it just needs to be consistent. 'Start small, build gradually, and stick with it,' says Abby Bales, PT, DPT, CSCS, founder of Reform Physical Therapy. She recommends starting with two or three sessions per week, focusing on five to six exercises from this list for three sets of 10 reps. Try rotating between upper body, lower body, and core exercises to keep things balanced. Need some expert guidance? Get our exclusive strength training plan that was designed to help you build muscle and burn fat at the same time. Starting a new weight lifting routine is exciting, but safety should come first at any age. Here are some important tips from Bales to keep in mind as you embark on a strength training journey: Clear your space. Ensure your workout area is free of obstacles to prevent slipping, sliding, or tripping. Choose appropriate weights. If you're new to a move, start with body weight only. When you're ready to add weights, choose something that allows you to perform at least eight to 10 reps with good form but feels challenging by the last two to three. If your form falters before then, the weight may be too heavy. Warm up and cool down. Include gentle stretches and mobility exercises before and after lifting to get your muscles acclimated and prevent injury. Focus on form. Follow visual guides to work towards proper technique and reduce the risk of injury. You can even consider videoing yourself or lifting in front of a mirror (being mindful not to strain your gaze in a way that alters your alignment) to check your form. If possible, book one or two sessions with a trainer to ensure you're starting with proper technique. Listen to your body. Pay attention to any pain or discomfort. If something hurts, skip it! Honestly, no. There really aren't any exercises that are completely off-limits for older women, says Bales—as long as you're comfortable. If an exercise causes pain, skip it. If it feels too challenging or confusing to get the hang of, try tweaking it to better suit your needs. That said, depending on your fitness level, bone density, and current mobility and stability level, high-impact, single-side, and twisting exercises should be approached with caution, and may be best left behind for some people, she says. High-impact moves like jump squats and box jumps—while great for building up and strengthening your bones—put extra strain on joints, and therefore may not be a good idea for those who already experience joint pain or have arthritis, says Bales. If balance is an area of improvement for you, single-leg exercises are a great tool to rely on, as long as you're using a stable platform to stabilize yourself and avoid ending up on the floor. For beginners, it's best to stick with slow, controlled resistance and bodyweight exercises that build strength without unnecessary strain, like bodyweight squats, resistance band work, or moderate weight lifting, says Bales. Above all, prioritize good form over the amount of weight you're lifting, and don't let fear stop you from getting started. Bales' bottom line: 'Move as much as possible.' If you're not sure which exercises are appropriate for you, consider seeing a physical therapist to get a full assessment and discuss your preferences and goals. Get the Workouts Get the Workouts Get the Challenge Get the Challenge Get the Workouts Get the Challenge Get the Workouts Get the Workouts Get the Workouts Get the Workouts Get the Workouts Get the Workouts Get the Workouts Get the Workouts Get the Challenge Get the Workouts You Might Also Like Jennifer Garner Swears By This Retinol Eye Cream These New Kicks Will Help You Smash Your Cross-Training Goals
Yahoo
15-06-2025
- Health
- Yahoo
Experts Say This Type Of Exercise Is The 'Fountain Of Youth'— Especially If You're Over 50
Aging gracefully isn't just about staying active; it's about choosing the right kind of activity to support your health. Resistance training (such as bodyweight, free weight, and resistance band exercises) is one of the best ways to counter the effects of aging, helping you build up muscle to support daily activities and prevent conditions like osteopenia and osteoporosis that can lead to bone fractures. And even if you've never lifted a weight before, it's never too late to start. 'Weight training is the fountain of youth,' says Abby Bales, PT, DPT, CSCS, founder of Reform Physical Therapy. 'Not only does it help increase and maintain bone density to prevent fractures, but the muscle mass that weight training builds also helps to regulate our blood sugar and metabolism.' Weight lifting can even improve balance and coordination, decreasing the frequency, severity, and likelihood of falls. On top of the physical benefits, resistance training has shown promise in staving off neurological conditions like Alzheimer's and dementia, according to a 2023 study published in Frontiers in Neuroscience, making it a multi-benefit tool for aging well. You can think of lifting weights as your body's best tool to promote resilience, energy, and independence through the aging process. Starting with small, manageable steps—such as incorporating resistance bands or light weights (at first) into your routine—can help you gain confidence and momentum while reaping the long-term benefits. Remember: Building a strength training routine doesn't have to be complicated—it just needs to be consistent. 'Start small, build gradually, and stick with it,' says Bales. She recommends starting with two or three sessions per week. Try rotating between upper body, lower body, and core exercises to keep things balanced. Progress takes time, so be patient. 'Results usually show in six to eight weeks,' Bales explains. The key is to keep showing up and enjoy the process—your future self will thank you. Need some inspiration to get started? Weight lifting later in life doesn't come without its fair share of challenges, but the rewards far outweigh the hurdles. Take it from these inspiring women, who spoke with WH previously about their later-in-life strength training journeys: Marilynn Larkin says not to let fear or self-consciousness hold you back. 'Feel your fear, then go through it,' she previously told WH. Following a cancer diagnosis, lifting weights became a way to push through her fears and embrace all that her body was capable of. '[Weight lifting] is all about allowing your body to reach its full potential and accepting it as it is.' Ginny MacColl recommends starting with a small yet challenging goal and celebrating each milestone—no matter how small, focusing on progress, not perfection. 'Little by little, these small steps lead to big changes,' she previously told WH, after becoming the oldest woman to complete an obstacle on American Ninja Warrior and breaking a Guinness World Record as a result. 'Instead of letting negativity and thoughts like 'I can't' creep in, I focus on getting stronger, physically and mentally. It works.' Michelle Alber says don't wait. After just 18 months of training focused on progressive overload (gradually increasing the weight and intensity of her workouts) and working with a coach to ensure her routine was safe and effective, she reversed her osteoporosis. 'There is never a 'perfect' time to start or a 'right' time to do anything,' she previously told WH. 'Was it hard to make major lifestyle changes at 65? Yes! But it's about choosing your 'hard' and taking control of your life.' You Might Also Like Jennifer Garner Swears By This Retinol Eye Cream These New Kicks Will Help You Smash Your Cross-Training Goals
Yahoo
11-06-2025
- Health
- Yahoo
Experts Say This Type Of Exercise Is The 'Fountain Of Youth'— Especially If You're Over 50
Aging gracefully isn't just about staying active; it's about choosing the right kind of activity to support your health. Resistance training (such as bodyweight, free weight, and resistance band exercises) is one of the best ways to counter the effects of aging, helping you build up muscle to support daily activities and prevent conditions like osteopenia and osteoporosis that can lead to bone fractures. And even if you've never lifted a weight before, it's never too late to start. 'Weight training is the fountain of youth,' says Abby Bales, PT, DPT, CSCS, founder of Reform Physical Therapy. 'Not only does it help increase and maintain bone density to prevent fractures, but the muscle mass that weight training builds also helps to regulate our blood sugar and metabolism.' Weight lifting can even improve balance and coordination, decreasing the frequency, severity, and likelihood of falls. On top of the physical benefits, resistance training has shown promise in staving off neurological conditions like Alzheimer's and dementia, according to a 2023 study published in Frontiers in Neuroscience, making it a multi-benefit tool for aging well. You can think of lifting weights as your body's best tool to promote resilience, energy, and independence through the aging process. Starting with small, manageable steps—such as incorporating resistance bands or light weights (at first) into your routine—can help you gain confidence and momentum while reaping the long-term benefits. Remember: Building a strength training routine doesn't have to be complicated—it just needs to be consistent. 'Start small, build gradually, and stick with it,' says Bales. She recommends starting with two or three sessions per week. Try rotating between upper body, lower body, and core exercises to keep things balanced. Progress takes time, so be patient. 'Results usually show in six to eight weeks,' Bales explains. The key is to keep showing up and enjoy the process—your future self will thank you. Need some inspiration to get started? Weight lifting later in life doesn't come without its fair share of challenges, but the rewards far outweigh the hurdles. Take it from these inspiring women, who spoke with WH previously about their later-in-life strength training journeys: Marilynn Larkin says not to let fear or self-consciousness hold you back. 'Feel your fear, then go through it,' she previously told WH. Following a cancer diagnosis, lifting weights became a way to push through her fears and embrace all that her body was capable of. '[Weight lifting] is all about allowing your body to reach its full potential and accepting it as it is.' Ginny MacColl recommends starting with a small yet challenging goal and celebrating each milestone—no matter how small, focusing on progress, not perfection. 'Little by little, these small steps lead to big changes,' she previously told WH, after becoming the oldest woman to complete an obstacle on American Ninja Warrior and breaking a Guinness World Record as a result. 'Instead of letting negativity and thoughts like 'I can't' creep in, I focus on getting stronger, physically and mentally. It works.' Michelle Alber says don't wait. After just 18 months of training focused on progressive overload (gradually increasing the weight and intensity of her workouts) and working with a coach to ensure her routine was safe and effective, she reversed her osteoporosis. 'There is never a 'perfect' time to start or a 'right' time to do anything,' she previously told WH. 'Was it hard to make major lifestyle changes at 65? Yes! But it's about choosing your 'hard' and taking control of your life.' You Might Also Like Jennifer Garner Swears By This Retinol Eye Cream These New Kicks Will Help You Smash Your Cross-Training Goals
Yahoo
10-06-2025
- Health
- Yahoo
Experts Say This Type Of Exercise Is The 'Fountain Of Youth'— Especially If You're Over 50
Aging gracefully isn't just about staying active; it's about choosing the right kind of activity to support your health. Resistance training (such as bodyweight, free weight, and resistance band exercises) is one of the best ways to counter the effects of aging, helping you build up muscle to support daily activities and prevent conditions like osteopenia and osteoporosis that can lead to bone fractures. And even if you've never lifted a weight before, it's never too late to start. 'Weight training is the fountain of youth,' says Abby Bales, PT, DPT, CSCS, founder of Reform Physical Therapy. 'Not only does it help increase and maintain bone density to prevent fractures, but the muscle mass that weight training builds also helps to regulate our blood sugar and metabolism.' Weight lifting can even improve balance and coordination, decreasing the frequency, severity, and likelihood of falls. On top of the physical benefits, resistance training has shown promise in staving off neurological conditions like Alzheimer's and dementia, according to a 2023 study published in Frontiers in Neuroscience, making it a multi-benefit tool for aging well. You can think of lifting weights as your body's best tool to promote resilience, energy, and independence through the aging process. Starting with small, manageable steps—such as incorporating resistance bands or light weights (at first) into your routine—can help you gain confidence and momentum while reaping the long-term benefits. Remember: Building a strength training routine doesn't have to be complicated—it just needs to be consistent. 'Start small, build gradually, and stick with it,' says Bales. She recommends starting with two or three sessions per week. Try rotating between upper body, lower body, and core exercises to keep things balanced. Progress takes time, so be patient. 'Results usually show in six to eight weeks,' Bales explains. The key is to keep showing up and enjoy the process—your future self will thank you. Need some inspiration to get started? Weight lifting later in life doesn't come without its fair share of challenges, but the rewards far outweigh the hurdles. Take it from these inspiring women, who spoke with WH previously about their later-in-life strength training journeys: Marilynn Larkin says not to let fear or self-consciousness hold you back. 'Feel your fear, then go through it,' she previously told WH. Following a cancer diagnosis, lifting weights became a way to push through her fears and embrace all that her body was capable of. '[Weight lifting] is all about allowing your body to reach its full potential and accepting it as it is.' Ginny MacColl recommends starting with a small yet challenging goal and celebrating each milestone—no matter how small, focusing on progress, not perfection. 'Little by little, these small steps lead to big changes,' she previously told WH, after becoming the oldest woman to complete an obstacle on American Ninja Warrior and breaking a Guinness World Record as a result. 'Instead of letting negativity and thoughts like 'I can't' creep in, I focus on getting stronger, physically and mentally. It works.' Michelle Alber says don't wait. After just 18 months of training focused on progressive overload (gradually increasing the weight and intensity of her workouts) and working with a coach to ensure her routine was safe and effective, she reversed her osteoporosis. 'There is never a 'perfect' time to start or a 'right' time to do anything,' she previously told WH. 'Was it hard to make major lifestyle changes at 65? Yes! But it's about choosing your 'hard' and taking control of your life.' You Might Also Like Jennifer Garner Swears By This Retinol Eye Cream These New Kicks Will Help You Smash Your Cross-Training Goals
