Exercises Seniors Should Avoid
I recently read an article listing exercises people over 60 should avoid. These types of articles can be potentially harmful to the masses who are unaware of what the current scientific literature is saying. Along with this my personal experience from 15 years in the industry and observing the clientele of countless other trainers around the country.
A few points I would like to make about these type of articles:
1. CONTEXT IS EVERYTHING!!!
The answer to any fitness related question is always "it depends". Over the years I have coached people between the ages of 5 and 80+. I have trained everyone to squat, overhead press, deadlift, and more. With a few very rare exceptions, everyone has been able to perform these movements without issue.
Age is not the issue when it comes to performing an exercise, it is more nuanced. We must consider injury history, medical history, skill/experience, level of conditioning, and posture. I've had teenagers who couldn't deadlift due to back pain, and 70 year old's deadlift over 200lbs.
So be careful of blanket statements like the "Avoid These Exercises if You're Over 60".
2. Your body is not fragile like we've been lead to believe.
Not two generations ago, most people were performing hard manual labor to make ends meet and survive. As our world changed and technology took over many of these tasks, we lost our belief in what our bodies could do. People are now afraid to lift anything more than five pounds in the gym (but carry children and groceries far heavier on a regular basis).
The article I read states "Deep squats can place excessive stress on knee cartilage" or "Heavy weightlifting carries substantial risks of muscle tears, joint injuries, and potential hernias, especially for beginners or those with pre-existing conditions." Having a pre-existing injury can increase your chances for re-injury, but that's true of ANY activity. The other statements run counterintuitive to a growing body of evidence showing the exact opposite. Heavy lifting builds vital muscle needed for basic movement and independence. Heavy weights also build and maintain essential bone density to prevent fractures that can lead to complete immobility in aging populations. For information on building bone density with weight training, refer to the link below!
It's not about how low you squat, its HOW you squat. It's not about lifting heavy, it's about your experience and HOW you lift. While every activity has a risk for muscle strains and other injuries, weightlifting is among the lowest in injury risk compared to other activities such as pickleball, soccer, and running.
3. If you're new to an activity at ANY age, start slow!
Everyone needs to start slow and learn the fundamentals of any activity before performing at a high level (or in most cases a competent level). Whether its basketball, pickleball, or weight training, you must begin at the appropriate start point for your individual needs. Then progress at a steady pace that keeps you out of trouble (such as burnout and injury). This allows your body to adjust to the new demands you are placing on it.
Build bones with weight training:
https://www.greysteel.org/post/load-dem-bones
Large study of weight training effects on seniors:
https://bmjopensem.bmj.com/content/10/2/e001899
Deadlifts and back pain: