You’re never too old to start strength training
To me, as a coach, the biggest misconception women still face is the belief that age is a limiting factor. I hear you mumbling now, “but we get hurt easier”, “we don’t recover as quickly.” And yes, those things can be true, but I have too many athletes who allow a number to limit their physical goals. “I am too old to learn a pull-up.” “What’s the point of lifting heavy? I am already sixty.” If we can start to shift our mindset to, “I am ready to start, and I am in my sixties,” we can approach fitness in a different way.
Reframing what aging means
In fact, at age 50 I bought a balance beam on Facebook Marketplace, put it in my garage and started to relearn my old balance beam skills from when I was growing up. If you said a 50 year old wanted to purchase a balance beam, I believe many people would think it's dangerous or wonder what I am trying to “prove.” But truly, the only thing I am trying to do, is stay fit, have fun and continue to grow stronger.
I feel lucky to have grown up as a gymnast and competed through the collegiate level, and I remember my last college meet, I wrote down a goal. To never lose my splits and be able to do a press handstand for as long as possible. So far, 30 years after my last collegiate competition, I have kept that promise to myself.
Being able to perform these skills, and stay fit, into my 50s has brought me not only self-confidence, but a career to help others.
As a female athlete and coach in my 50s, it is my goal to spread this same passion and confidence to my fellow 50+ women that you are NEVER too old to begin. So instead of thinking you are too old to start, ask the question, how do I start and what are my current limitations?
Why strength training matters more as we age
First, let's understand the importance of building strength for “seniors”. When you dig into the importance of muscle mass as we age, you may be even more convinced than ever that this is the “aging pill” you have been seeking. Losing muscle mass, medically referred to as sarcopenia, is a critical health concern for women as they navigate the aging process.
Here are two top reasons training to build muscle is so imperative as we age.
Muscle strength declines faster than most people realize
While muscle mass drops by about 1–2% per year after age 50, muscle strength fails even faster, decreasing by up to 3% annually. This means women often lose the "power" needed for daily life long before they notice a change in their physical size.
Source: An overview of sarcopenia: facts and numbers on prevalence and clinical impact (PMC/NIH)
Muscle loss increases fall and fracture risk
Muscle loss directly impacts balance and stability. Women with low muscle strength face a 2+ fold increase in the risk of falls. Given that muscle protects the skeleton, this decline significantly raises the likelihood of life-altering hip and bone fractures.
Source: An overview of sarcopenia: facts and numbers on prevalence and clinical impact (PMC/NIH)
Hopefully, you are convinced that building muscle mass is an important part of aging, especially for females. Now let’s dive into how to approach new goals that seem scary or out of our comfort zone.
Don’t overthink it. Just start.
No matter. Don’t overthink it. Just start day one. Then after day one, you can figure out day two and so forth. Know that our body is more capable than we think and our brain can often be the limiting factor.
So let’s change our mindset and speak these words…
“I can’t wait to try something new and be ready to find someone who can guide me.”
And remember, you just may be someone's inspiration one day!
Find more from Pamela on…
Instagram: @pamelagnon