Strength Training and Aging
September 8, 2023
Strength Training and Aging
Strength training should be a part of everyone’s lifestyle to achieve optimal health.
Even though many people equate strength training to being muscular and toned, it is
more important than just improving our appearance; especially as we age.
Many people believe that a loss of strength and stamina will naturally occur as we
grow older. But we can and should work to keep our bodies strong, no matter how
young or old we are. A structured weight training program has been proven to fight
weakness and frailty that comes with aging.
Regular strength training does more than make our muscles stronger. It also helps
keep our bones and joints strong to avoid injuries. Consistent strength training also
gives us energy, improves our balance, and allows us to continue doing the things we
love.
I know anyone can get stronger at any age because I have seen it personally. At Axio
Fitness, I have seen a woman in her 60’s set the goal of being able to do one single
push-up. A year later she is doing 15 to 20 push-ups every workout. I’ve seen a
woman in her 70’s not be able to do a step up on our plyo box when she started with
us. In just three months she can do step-ups with a weighted bar on her back. And
I’ve seen a man in his 80’s come to us with almost no balance eventually be able to
tand on a bosu on his own for over a minute.
You’re never to old to improve your fitness levels and quality of life through strength
training. It takes structure, consistency, and effort, but everyone can do it! If you
need help getting started, call Axio Fitness today.
Share Post
Our Recent Blogs
Exercise boosts self-esteem through several key psychological, physiological, and social mechanisms. Here's a breakdown of why and how it has such a strong positive impact on how you view yourself: 1. Sense of Accomplishment Why it matters: Completing a workout, reaching a fitness goal, or simply showing up when you didn’t feel like it reinforces a sense of achievement. Effect: Builds confidence in your abilities and fosters a “can-do” attitude. 2. Physical Changes You Can See or Feel Why it matters: Regular exercise often leads to improved posture, muscle tone, weight management, and energy levels. Effect: Feeling stronger, fitter, or more energetic can make you feel better about your appearance and physical capabilities. 3. Improved Body Image Why it matters: Exercise helps people feel more connected to their bodies and appreciate what they can do—not just how they look. Effect: Greater body acceptance, which boosts self-respect and self-worth. 4. Mastery and Progress Why it matters: Learning new skills (e.g., lifting weights, yoga poses, running longer distances) builds a sense of personal mastery. Effect: Feeling competent and skilled translates to confidence in other areas of life. 5. Positive Feedback Loop Why it matters: Feeling better emotionally after exercising reinforces the behavior and improves self-trust. Effect: You begin to believe in your ability to make positive choices for yourself. If you need the accountability and support to get started on an exercise routine, Axio Fitness is here to help!
Golf season in Ohio has finally arrived! Here are four effective exercises for golfers that target mobility, stability, and power — all crucial for an efficient and injury-free golf swing: 1. Rotational Medicine Ball Throws Purpose : Builds rotational power for stronger swings. How to Do It : Stand sideways a few feet from a wall. Hold a medicine ball at waist height. Rotate your torso and hips away from the wall, then explosively rotate toward it, throwing the ball against the wall. Catch and repeat. 2. Lunge with Rotation Purpose : Improves leg and core strength and hip mobility for better turn in your backswing and follow-through. How to Do It : Start in the lunge position with one foot forward, and one behind while both knees are bent about 90 degrees. Keep your back tall and rotate your body towards the side of your front leg. Push off your front leg and return to a standing position to switch legs. 3. Deadbugs Purpose : Strengthens the core while promoting spinal stability — essential for maintaining posture during the swing. How to Do It : Lie on your back with arms and legs up. Lower opposite arm and leg slowly while keeping your back flat on the floor. Return to start and alternate sides. 4. Single-Leg Romanian Deadlifts Purpose : Enhances balance and glute/hamstring strength for better control and lower body stability. How to Do It : Stand on one leg with a slight knee bend. Hinge at the hip and lower your torso while extending the other leg back. Keep your back flat and return to standing. If you need help with proper exercises, or you need accountability to stay consistent with golf exercises, Axio Fitness is here to help!
Have you ever heard the phrase “sitting is the new smoking”? Well, I tend to agree with that. In our modern culture, we all sit way too much. Most of us have desk jobs and hardly move more than our fingers and thumbs for hours at a time. And beyond our sedentary jobs, there is a tremendous lack of activity in our free time and social lives. Before we could stream an endless number of shows, movies and documentaries, our free time consisted of dancing, roller skating, racquetball leagues, push-mowing our yards, or cleaning our own windows and gutters. For many of us these days, we not only sit way too much at our jobs, but we sit way too much when we aren’t at work. Sitting too long can negatively affect your health in several ways. Here are three key reasons: 1. Increased Risk of Chronic Diseases: Prolonged sitting is linked to a higher risk of heart disease, type 2 diabetes, and certain cancers. It can lead to poor blood circulation and insulin resistance, even in people who exercise regularly. 2. Muscle Weakness and Poor Posture: Sitting for extended periods, especially with poor posture, can weaken core muscles, hip flexors, and glutes. Over time, this can lead to back and neck pain as well as decreased mobility. 3. Mental Health Effects: Extended sedentary behavior is associated with increased feelings of anxiety and depression. Physical movement supports the release of mood-regulating chemicals like endorphins, which are reduced during long sedentary periods. To mitigate these risks, you should exercise daily but also get up and walk or move around every 30-60 minutes. Be mindful of how much you’re sitting throughout the day and be intentional about more movement. If you need help and accountability to get moving, Axio Fitness is here for you!
“I know what to eat, I just don’t do it.” If I had a dime for every time a client has told us that, I’d be retired on a yacht somewhere! Our Axio Nutrition program is a way to help our clients get better results. Whenever we present it to our clients, this is the pushback we get. But what clients are telling us is that they need to be held accountable to better food choices. As I always say, Axio Nutrition is about 90% accountability and the rest is education, recipe ideas, or food choice suggestions. But we are in the accountability business and we do our best to not let our clients down in this way. One of the most effective ways we hold clients accountable is by having them journal or record their food intake. Journaling what you eat can be surprisingly powerful—here are the top three benefits: Increased Awareness – You become more conscious of what, when, and why you eat, which can highlight habits you didn’t realize you had (like snacking out of boredom). Better Nutritional Choices – When you see everything laid out, it’s easier to spot imbalances (like too little protein or too much sugar), helping you make healthier decisions. Tracking Progress Toward Goals – Whether you're trying to lose weight, build muscle, or manage a condition like diabetes, food journaling gives you real data to track trends and progress. Our clients are also afraid that we’ll tell them to never eat pizza or drink wine again. Which is not the case either. It’s all about balance but also making better choices more often to achieve better health. If you need professional accountability to get on track with your nutrition, Axio Fitness is here to help!
Leave a Reply
Your email address will not be published.
Required fields are marked *
