As with any exercise program, people who are over-50, sedentary, or have high blood pressure, heart disease, arthritis, diabetes or osteoporosis should check with their doctor before they begin. Contrary to popular opinion, age is not a limiting factor in weight training. A growing number of studies focusing on the results of strength training in elderly nursing home patients, report stronger bones, better balance, and a decreased need for canes and walkers. If you are concerned that strength training might be too hard on your joints, exercise physiologists suggest that proper weight training can actually ease the pressure on joints by strengthening the surrounding muscles. A fear of developing bulky muscles should also not deter one from weight training.
Body builders earn their big muscles with long workouts using extra-heavy weights.
Training with lighter weights, however, will tighten and tone sagging muscles without adding bulk. It may also help to improve posture and lessen backaches. If your primary goal is to lose weight, you may be disappointed to learn that muscle weighs more than fat. So, in terms of lower numbers on the scale, strength training may not do what aerobic exercise can. Weight training equipment can seem out of reach, but it may be closer than you think.