It’s no secret that strength training is important, but for many, the prospect of starting can be really intimidating.
Often, the questions can be overwhelming, and just the thought of figuring out where to start can stop people before they have even gotten started.
For example: What exercises are the most effective? How many days should I workout? Do I go “light” or “heavy?” For how many repetitions? What even IS light or heavy weight? Do I need to work out every day? The list goes on and on, and it can be really hard to know exactly what to do.
Fortunately, no matter age or ability level, starting strength training can be simple, fun, and most importantly, good for health at any age.
“Strength training can significantly improve the overall health and quality of life for older adults in numerous ways,” said Erin Foster, a Doctor of Physical Therapy.
Dr. Foster owns Foster Fitness and Physical Therapy – an outpatient physical therapy clinic in Goleta – as well as CrossFit Santa Barbara (CFSB), a gym located in the same building as her physical therapy practice.
While “CrossFit” often conjures images of ridiculously fit people doing crazy things – the reality is often very different. CFSB is filled with normal people, who just want to be active and healthy, so that they can take advantage of all the outdoorsy adventures and fun sports that Santa Barbara has to offer.
CFSB offers group classes which are coach-led, meaning that you just have to show up, and the coaches walk you through what to do and exactly how to do it. CFSB also has a program designed specifically for older adults — called “Longevity.” There are several benefits:
It’ll improve overall health
Strength training improves health in a few ways. First, it’ll increase muscle mass.
“This can lead to improved functional independence, making daily activities such as carrying groceries, climbing stairs, and getting up from a chair easier,” Dr. Foster said.
Strength training will also enhance bone density, which can reduce the risk of osteoporosis and fractures, and improve balance and coordination, helping to prevent falls.
Third, research has shown that it will improve cardiovascular health and insulin sensitivity, which will help manage or improve chronic conditions, such as arthritis, diabetes, heart disease, and obesity, Dr. Foster stated.
Finally, researchers have found that strength training offers mental health benefits.
Per Dr. Foster, “Studies suggest that strength training can enhance cognitive function, memory, and mood, and reduce the risk of depression and anxiety.”
It’s possible to start at any age
Starting a strength training program alone may be an intimidating prospect. Fortunately, expert help is available for older adults though CFSB’s Longevity program — something that may surprise people who have negative feelings toward CrossFit.
“CrossFit can be intimidating because people assume that it’s really intense and requires significant skill or bravery, like hanging off of a bar or rings or going upside down,” Dr. Foster said.
However, CrossFit Santa Barbara’s Longevity program is decidedly not that.
“Longevity is based around the premise that movement is medicine, and functional movements are the way to keep you living your life to the fullest,” Dr. Foster said.
With that in mind, the Longevity program focuses on improving balance, endurance, and foundational strength: Think squatting to get in and out of a chair, stepping up to climb stairs or navigate uneven curbs, or reaching into cupboards and closets for dishes and clothes.
“The Longevity workouts are written by a Doctor of Physical Therapy and the class is led by professional coaches who ensure that your safety is paramount by correcting your exercise form and helping you to tailor each workout to your own ability level,” Foster said. “There is no competition, only a supportive group environment.”
When led by expert coaches, the CrossFit program is safer than other forms of exercise.
“You are more likely to get injured running or playing pickleball than being in Longevity class,” Dr. Foster said.
Any level of fitness can improve
If exercise is not already part of a daily routine, joining a CrossFit gym might seem overwhelming. Fortunately, strength training is a great idea for every ability level.
“An older adult who hasn’t been exercising needs to know that it’s never too late to start! Strength training is safe and effective at any level, and can easily be adapted to each individual and any health conditions,” Dr. Foster said. “Participants should start slowly and gradually increase the intensity and duration of their workouts over time. Our coaches can help to tailor any workout to meet you where you are at.”
For more information about CrossFit Santa Barbara’s Longevity program or to sign up for a free introductory session, visit crossfitsantabarbara.com/longevity-program.