Ask the Anytime Gal: Strength training is necessary for muscle balance, coordination

Question: I’ve been doing a really good job at walking outside this summer. I recently had a doctor appointment though and he asked me about my strength routine. Is lifting weights really necessary?  

Answer: Great question! I have talked to so many people who have been doing a wonderful job at getting outside and staying active this summer. Whether walking, biking, or running it is so important to keep those bodies moving – and when the weather is nice out it is a win-win to be outside! However, what I usually see each fall is that my clients come in and have lost their strength because they have not been challenging their muscles when it comes to lifting weights. Every decade, the human body is estimated to lose somewhere between 3-5 percent muscle mass. Less muscle means a better chance of injury, greater overall weakness, and less mobility.

As we age, we rely on muscle to help us with our balance and coordination along with overall strength and ability to do day to day activities. So, to answer your question, YES, it is very important to have a strength routine – even if you only lift light weights. We want to aim to train our muscles three times per week. A typical training program should look like 8-10 different exercises to target your large muscle groups. I recommend starting with two sets of 8-12 repetitions. You want light enough weight that you can perform the movement with proper form at least eight times, but heavy enough that you cannot easily do more than 12 reps.

Remember, as you improve it’s important to continue to check in and challenge yourself along the way! Happy lifting! 

About the author: Jayme Smid is the club manager at Anytime Fitness in Brandon, SD. To submit a question for future articles, please contact the author at jayme.Smid@anytimefitness.com