You're getting older either way. Losing these is optional.
Most of the everyday things people "lose" with age don't disappear overnight. They fade because we stop doing them. Regular strength training that includes squatting, lunging, carrying, getting up off the floor and short bursts of running is how you keep them.
Here are five worth hanging onto, and how we train for each one in our small group classes at Siege Fitness in Thornton, near Maitland.
What everyday abilities can strength training help you keep as you age?
1. Getting off the floor without your hands
Sitting on the floor with the kids, gardening, getting back up after a fall. It sounds simple until it isn't.
How we train it: squats, lunges and getting up and down off the floor in our warm-ups. You practise it every session, so it never gets the chance to slip away.
2. Carrying all the shopping in one trip
Six bags on each arm, keys in your teeth, refusing to make a second trip.
How we train it: farmer's carries, sandbag carries and grip work. Strong hands, a strong back and the ability to carry awkward things without feeling it for days. More on that in why farmers carries and sandbag carries work.
3. Piggybacks for the kids and grandkids
Kids, nieces, nephews, grandkids. They don't care how your week's been, they want up.
How we train it: strong legs and a strong trunk. Squats, deadlifts, carries and core work all go into being the one they run to.
4. Running for the bus (or after a toddler)
Either way you need to move, and you need to move now.
How we train it: short sprints and conditioning, scaled to you. Nobody is expected to run like a 20 year old on day one. You just keep that gear available for when you need it. If you've noticed you can't move as quickly as you used to, read why we lose our jump as we get older.
5. Helping a mate move house
And still being fine the next morning.
How we train it: lifting, carrying and moving heavy, awkward objects in class. That means you can say yes when someone asks for a hand, and still turn up to work the next day without walking like you've been hit by a truck.
Which of these do people lose first?
In our experience, getting off the floor. Most adults stop sitting on the floor without realising it, so it's often the first thing they notice has got harder. The good news is it's also one of the quickest to get back once you start practising it again.
What's the first exercise for someone who struggles to get off the floor?
Sitting down onto a box and standing back up again. We set the box at a height you can manage, then bring it lower as you get stronger. From there we progress to:
half-kneeling
getting down to the floor and back up with support
getting down and up with less support, until you don't need it at all
How does strength training change for people in their 50s and 60s?
You're in the same class, doing the same session. What changes is how we set it up for you:
a bit more time warming up
more focus on technique
weights and movements chosen to suit your joints and any old injuries
closer attention to how you're recovering between sessions
Plenty of our members in that age group are lifting more now than they ever have. If you're thinking about starting, have a read of starting strength training over 50: what to expect.
Start where you are
You don't have to arrive fit, confident or knowing what you're doing. That's what we're here for.
Siege Fitness is a small group strength and conditioning gym at 82 Glenwood Drive, Thornton NSW, a few minutes from Maitland. Small classes, so the coaches actually coach, and every session is adapted to you.
The people around you are relying on you. Let's make sure you're ready for them.
Start your 1 Month Trial or send us a message and we'll book your first session.