Weight Training for Children

Weight training, also known as weight lifting and resistance training is a very appropriate and very beneficial form of exercise for kids.

resistance training for old age

It is a common misperception that older people should not train or should train in a different manner than younger populations.  Some sources out there would say that the elderly should not engage in certain exercises such as the deadlift, parallel squat, or jerk press.  In reality, people, including elderly people have to engage in activities such as these on a regular basis, such as: picking up a small child, starting a pull-start lawnmower, putting something up on a high shelf, squatting down to pick up a dropped object and simply standing up from a seated position.  These are examples of daily activities that include the exact motions involved with the previously mentioned lifts. 

The first thing I would like to mention in regard to the benefit of weight lifting (a.k.a. resistance training, or weight training) for the elderly involves the types of muscle fibers/cells that we have in our bodies.  Our bodies have two different categories of muscle cells.  Type I cells are more suited for endurance activities like walking or running or any long-term repetitive activity.  Type II cells are more suited for higher strength and higher speed activities like pull starting a lawnmower, picking up a heavy object, and jumping.  These 2 types of muscle cells are strengthened by performing the activity that they are designed to perform.  Another very important activity, especially for the elderly, is simply maintaining balance.  The number one cause of injury related death in the elderly is falling.  Type II muscle cells/fibers are very important in regard to balance.  This is due to their ability to contract quickly, perhaps quick enough to pull your body into proper posture in order to avoid a fall, and to their ability to exert a large amount of force, perhaps enough force to hold the entire weight of your body in a secure and balanced position.  Your bodies amount of total muscle decreases steadily after the age of 25, especially type II fibers which are involved in preventing falls.  Resistance training should be used by all to prevent this decrease in muscle fibers.  Type I muscle fibers are also very important to maintaining balance because they are able to contract and relax constantly throughout the day to maintain balance without becoming fatigued as easily. 

Resistance training helps both types of muscle fibers do their job more effectively by increasing the size and strength of each muscle fiber.  Resistance training also strengthens the bones, ligaments, and tendons.  Resistance training is a very effective way to maintain health and to prevent injury, especially for elderly people.  All people should engage in resistance training, especially doing lifts that reflect actual daily activities such as those mentioned in the first paragraph.