As you approach your retirement years strength training becomes an investment. An investment that pays very high dividends.

Strength training will help you maintain a high degree of physical functioning. It will also protect your bones and ease the stress on your joints. Strength training also helps you fight the accumulation on excess body fat by increasing the metabolic activity in your muscles to burn more calories.

Your exercise program must include some strength training to be considered complete.

Men and women over 50 with exercise experience who have a good understanding of proper weight lifting technique are well advised to increase the intensity of their strength training sessions. This does not mean lifting heavy beyond what you can control. It’s all about progressing slowly to a higher level of performance.

In the video below you will see a demonstration of an advanced strength training exercise called a super set. You lift for a number of reps and immediately go to another exercise for the same muscle to perform a second exercise. This requires strength and endurance. At an advanced level it is performed with a weight close to or greater than your bodyweight.

To maintain good posture, stand tall, walk briskly and slow the age related decrease in height,  it is critical that we build bone strength on a regular basis. One of the best exercises to preserve and build bone strength is walking.  If you are a regular walker and your fitness level is above average it is a good idea to add strength building or weight lifting exercises to your routine.

Some of the best exercises  for you to do would be barbell squats, deadlifts, barbell rows or leg presses if you are a beginner. These types of exercises would utilize the largest muscles and bones in your body maximizing your results.

If you are not familiar with working out with barbells (free weights) please get some instructions from a knowledgeable professional.  Always use common sense when training to prevent injury. Do not push to the limit if you are just starting out.

Here is a video demonstrating the Barbell Squat