Seven mistakes a personal trainer says seniors should stop making at the gym
Personal trainer reveals his tips for seniors at the gym
- Seniors beginning strength training should start with bodyweight or very light weights, focusing on perfect form for 12-15 repetitions to build strength progressively and safely, says Michael Betts, personal trainer and director of TRAINFITNESS.
- Prioritise slow, controlled movements over heavy resistance, and consider investing in sessions with a qualified trainer experienced with older adults to learn proper technique and prevent injuries.
- Address mobility issues by incorporating dynamic stretches and exercises for the hips, shoulders, and thoracic spine before weight sessions to improve movement patterns and reduce injury risk.
- Listen to your body by stopping immediately if experiencing new pain, dizziness, or sharp discomfort, and include balance-challenging exercises to prevent falls and enhance functional strength.
- Allow adequate rest days (2-3 per week) for muscle repair and recovery, and ensure sufficient protein intake (1.1-2g per kg of body weight) to support muscle building and recovery.