Weight Training at Any Age
Weight training builds balance, posture, muscle density, bone density, lowers cholesterol, improves sleep, recovery, and more.
Both young athletes and older adults benefit—kids avoid injury cycles, adults fight muscle and bone loss.
Adding basic lifts (deadlifts, squats, presses) weekly supports hobbies like golf, gardening, biking, swimming.
Safety first: classes and trainers ensure proper form, progression, and tailored workouts.
Davidson Strength and Fitness offers Masters Strength + Mobility classes for lifelong fitness, mobility, and community.
First class is free—small groups, instruction, workouts, and cool downs included.
Why Weight Training Matters
Longevity, results, and breaking down intimidation.
By now weight training has pretty soundly secured its place at the top of the fitness ladder for longevity and results. The only problem is, it’s awfully intimidating, also leaving it at the top of the ladder of best kept secrets. Just the term weightlifting conjures up ideas of overly muscled guys on the beach in garments that were once, maybe, shirts. Or women who spend all day in the gym supplementing with juice and plain chicken breast. Not to mention the fact that it seems like you need a PhD in exercise science to know how to use all that equipment at all, let alone safely. Compile all that with the fact that many folks just want to feel healthy and stay active in their favorite hobbies, and weightlifting becomes a very tough sell. Let me dispel some of the myths and fears around weight training!
Benefits Across All Ages
From bone density to better sleep and recovery.
Weightlifting of any kind, heavy or light, has been shown to aid in balance, posture, muscle density, bone density, lower cholesterol, better sleep, better injury and illness recovery, and so much more. As we age we fight an uphill battle across these lines. Our muscle and bone density diminishes far more rapidly than younger bodies and without active efforts against it we are at higher risk for falls, accidents, “age related” illnesses, and decreased daily mobility.
On the flip side, children and young people often overestimate their bodies’ resilience, pushing them to extremes without the proper training to do so. Not only can this result in injury it establishes a pattern that is hard to break later in life. The cycle repeats.
Breaking the Cycle
Consistency and moderation make the difference.
Consistent, moderate weight training can be the key to breaking that cycle. For those who are beginning to reap the benefits of years of hard work with a little more time to themselves, this is even more crucial. We often do not realize the level of activity required of us to function daily at our jobs and in our homes. Even minimally, daily chores, tasks and responsibilities keep us moving, but at a known, consistent pace.
Once retired, even in part, we often try to jump right into all our favorite things. Suddenly you have time to golf 3 days a week. That’s awesome! But you haven’t golfed that much…ever. Now your low back hurts and you’re finding it hard to even sleep, let alone golf again. You’ve been waiting years to spend all day in your garden. So you do. And now you haven’t been able to bend your knees without pain for a week.
How to Start Safely
Basic lifts and the value of guidance.
Adding light deadlifts, squats, lunges, shoulder presses, bench presses and other basic lifting movements to your weekly activities will help you maintain that activity AND add to it. It is crucial to add these movements safely however. No one is expected to know how to use every machine or execute every lift without instruction the first time. That’s just not realistic. Finding a class or trainer is the best way to meet these goals safely. Local classes are also a fantastic way to stay plugged into your community and build a new network of folks with the same goals in mind. A good trainer will ensure proper form and help continue to challenge you as you progress. They will also be able to help you tailor your lifts for what you are looking to accomplish.
Masters Strength + Mobility at DSF
Small group classes focused on lifelong fitness.
At Davidson Strength and Fitness, our Masters Strength + Mobility classes are designed to do exactly that. Our coaches work with small groups to help folks maintain and participate in active healthy lifestyles so they can enjoy their time. Two days a week members spend an hour learning how to move their bodies safely all while challenging themselves physically while incorporating weight training along the way.
Our members have reported that they enjoy traveling alone, participating in multi-day bike rides, meeting each other for coffee, “putting out their own patio furniture”, swimming in the lake, and of course, golfing and gardening.
Real-Life Success Story
Strength training supports recovery and independence.
Of course the longevity and quality of life benefits gained are arguably even more important. Adding consistent weight training and activity to your routine as you age helps combat many of those “age related” injuries and illnesses like falls, accidents, and seasonal colds. Recently an 83 year old member was in a car accident on the highway. She broke both arms and suffered bruising from the air bag deployment. Her doctors have been amazed at her recovery and that more injuries were not found. She attributes her ability to live on her own, care for her cats, and survive accidents like this to her 2+ years of being in the gym and light weightlifting. And she’s right! Adding a little weight to the bar has added years to her life and the lives of so many others.
Why DSF is Unique
The only Lake Norman gym with classes for lifelong strength.
Davidson Strength and Fitness is the only gym in the Lake Norman area with classes specifically designed for folks looking to stay fit and active throughout life with targeted strength and mobility training. Small classes consist of general warmups, stretching, group instruction, a workout, and cool downs every time. Come in and check out your first class for free and see what we have to offer for yourself.
