How to Train for Longevity

September 28, 2023

The key to training for a longer life may just be in those dumbbells! To get more information, we sat down with Sharone Huey, one of our Personal Trainers and a top expert in working with elderly clients. She’s also the brains behind our Fresh Start class in Chelsea, a class made with our senior members in mind to help them build muscle and maintain overall health. Keep reading to discover why lifting weights isn't just for getting “swole” – it can be your ticket to a longer, healthier life!

The Natural Process of Aging

To better understand how strength training can affect your lifespan, we must take a look at what happens to our bodies as we age. “As we age, muscle function often declines,” said Personal Trainer Sharone Huey. “Exercise may help older adults maintain that muscle mass.”

According to the National Institute on Aging, studies show that about 30% of adults over age 70 struggle with walking, getting up out of a chair, or climbing stairs. These mobility limitations are often linked to higher rates of falls, chronic disease, and mortality. If you’re planning to be active and independent in the future, it’s time to pick up those weights!

The Benefits of Strength Training

Let’s dive into the benefits of strength training that can help with your long-term goals! “Strong muscles help build independence, make everyday activities feel easier, and can also help with balance,” said Sharone. “You’re less likely to fall if your leg and hip muscles are strong.”

In addition to being and feeling stronger and more independent, research has shown strength training can also improve mental sharpness, having protective effects on memory and improved cognitive abilities for older individuals.

Preventing injuries and thinking more clearly are obviously great benefits that can lead to a longer life! But these benefits can also lead to a happier, more fulfilled life, as we’re able to continue to do the activities that bring us joy, such as going on ski trips, playing with kids and grandkids, enjoying a walk through nature, and so much more!

How To Get Started

Set Realistic Goals. We’re in this for the long haul, so make sure you choose a workout plan that you think you can stick to for a long time. Try different types of workouts and activities to find things that bring you joy! Doing something you enjoy will give you more of a chance of sticking with it long enough to reap the benefits.

Choose the Right Equipment and Workouts. To start off your training journey, Sharone recommends grabbing some light weights and adjusting from there. “The intensity should be low to moderate, with 8-10 reps for each set,” said Sharone. If you have an injury or recent surgery, be sure to modify your workout! Working with a trainer is the safest way to do this. Sharone is constantly adjusting her workouts with clients based on what’s happening in their lives. “I have one client with two shoulder replacements. One shoulder is healing more quickly than the other, so we have to adjust the workout to be different to accommodate for that,” said Sharone.

“Strength training doesn't have to include lifting weights,” said Sharone. Using your own weight for bodyweight-based exercises such as chair squats, wall push-ups and more are a great place to start. Resistance bands are a great tool for building muscle as well.

Get a Fresh Start

Although our Fresh Start class in Chelsea is typically brings in our 65+ crowd, Sharone let us know that this class is a welcome space for anyone looking for a low-impact workout. “People join the class who are pregnant or post-partum, or recovering from a recent injury or surgery,” said Sharone. We’ve also been told this class features a killer playlist! Who doesn’t love working out to the classics?