In this post we discuss how to avoid injury when strength training if you’re over 50.
If you’re middle aged you’re probably aware that to keep yourself healthy, you need to strength train.
I usually call this resistance training but it’s essentially the same thing.
You might be painfully aware however that strength training can cause injury.
So how can you get the benefits of strength training without hurting yourself?
First an illustrative story
As you can imagine, friends often ask me for advice on training.
Experience has taught me to say as little as possible.
When a friend in his 50s started working with a trainer a few months back, he sent me over his gym programme. All I said was ‘it’s a lot isn’t it?’
Fast forward 5 months and he’s just been diagnosed with a hernia and golfer’s elbow.
Interestingly he’s happy with that result. He’ll continue to work with the same trainer because he’s lost weight.
How to strength train without getting injured
So how can you avoid injury when strength training? Here are my top four tips.
1) Don’t use training to lose weight
If you’re using strength training to lose weight, don’t.
Separate training and your fat loss goals. Addressing your nutrition alone will promote fat loss.
Exercise is an inefficient way to lose weight and thinking about training as merely outputting calories can lead to training errors.
2) Get the dose right
Picture this, you go to a pharmacist and receive some pills which you’re assured will be life changing.
What the pharmacist can’t tell you is the dose.
How many do you start with? 5?
Probably not right? If this stuff is powerful enough to change your life, you can presume it’s potent. I’d try a half and take it from there.
Most people don’t do that of course They start with 5.
Sadly this is particularly true if you work with a personal trainer. Many of whom believe their only job is to train you as hard as possible.
Start light. You can always do more the next time.
3) Use single joint exercises where possible
Next assess where your weak links are. Think of these as areas of your body that might be more prone to injury.
We do this using an in depth assessment of your muscular system. You can do this by starting with single joint exercises where possible.
So instead of using a squat for example, which involves multiple joints, start with a leg extension, leg curl, calf raises and isolated hip movements.
Look for differences in control and sensation when comparing one side of your body to the other.
You’ll need to use slow repetition speeds to do this effectively. Think around 4 seconds to lift the weight and the same to lower it.
Note this is difficult to do without access to resistance training machines. Join a gym if at all possible.
4) Stay within your active range of motion
Last and by no means least, only train in a range of motion you can comfortably achieve.
In other words don’t let a resistance take your joints into a position you can’t take them by yourself.
On a leg press machine for example, make sure you can lift each leg away from the platform in the start position. This will ensure your hips don’t get taken into a position you can’t control, which is a common cause of back pain on this machine.
Likewise on a chest press machine, make sure you can move your hands away from the handles before you begin. This will protect your shoulders from irritation and potential injury.
Summary
Getting injured whilst strength training is common but avoidable.
Start easy and use the first few weeks to learn about your body.
Remember you can always do more the next time, but you can’t take away what’s already done.