Experts highlight common fitness mistakes older adults make and provide guidance on how to exercise safely for better health outcomes.
As individuals age, maintaining an active lifestyle becomes increasingly important for longevity and overall health. Exercise plays a crucial role in preserving muscle mass, bone density, and joint health. However, it is essential to approach workouts thoughtfully to achieve safe and effective results.
The Centers for Disease Control and Prevention (CDC) recommends that healthy adults engage in at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity each week. Additionally, older adults should incorporate strength training on at least two days per week, along with exercises aimed at improving balance. These guidelines should be tailored to accommodate each person’s physical abilities and health conditions.
Marfred Suazo, a fitness professional known as Fonz the Trainer in New York City, emphasizes that many adults struggle in the gym not due to a lack of effort but because they have not adapted their training to their current life stage. “Most adults are not failing in the gym because they are lazy. They are failing because no one ever taught them how to train for the stage of life they are in right now,” Suazo told Fox News Digital. He notes that many individuals continue to perform the same workouts they did years ago, leading to discomfort and stalled progress.
One common mistake older adults make is focusing primarily on visible muscle groups such as the chest, arms, and abs. “Most people focus only on the chest, arms, quads, and abs, because that is what they see in the mirror,” Suazo explained. This neglect of other important muscle groups can result in poor posture, weak links, and ultimately, pain. To counteract this, Suazo advocates for “non-mirror training,” which involves targeting muscles that are not immediately visible.
Incorporating exercises such as rows, Romanian deadlifts, hip bridges, Paloff presses, and farmer’s carries can enhance strength, posture, and balance. Orrie Markfeld, a personal trainer at Life Time Garden City in New York, points out that older adults often attempt to work out with the same intensity and volume as they did in their youth, which can lead to injuries and burnout. “The solution is simple: train smarter,” he advised. “Follow principles of progressive overload and proper mechanics and make recovery days a priority.” Longer warm-ups, mobility preparation, and respecting rest periods are crucial for preventing setbacks.
While activities like walking, biking, and spin classes are beneficial, neglecting strength training can lead to muscle and power loss over time. Suazo warns that this decline increases the risk of injury and slows recovery. He recommends that adults engage in strength training at least twice a week, starting with lighter weights to master form before gradually increasing intensity.
Markfeld concurs that many older adults mistakenly believe cardio is sufficient for their fitness needs. “Skipping resistance training accelerates muscle and bone loss, which are critical for staying active and independent,” he reiterated. Incorporating two to three days of strength and resistance training each week is ideal. This can include simple bodyweight exercises, resistance bands, or dumbbells, focusing on compound movements like squats, pushes, and pulls.
Transitioning directly from a sedentary position to lifting weights can increase the risk of injury. Suazo cautions against this approach, stating, “Cold muscles and stiff joints make even simple exercises harder than they should be.” To mitigate this risk, he suggests spending five minutes warming up the body, which can include walking and performing hip openers, shoulder circles, and bodyweight squats. “You will lift better, feel better, and recover faster,” he noted.
Another frequent issue is the tendency to perform fast, uncontrolled repetitions, which can lead to injuries. Suazo emphasizes the importance of slowing down and choosing manageable weights. “Controlled reps will keep you safe and build strength you can use,” he said. He also highlights that if individuals are consistently sore, they may not be getting stronger but rather breaking their bodies down. Recovery is a vital component of strength training, and it should include activities such as walking, stretching, and ensuring quality sleep.
Many people overlook the importance of mobility and balance work, which naturally decline with age and increase the risk of injury. Markfeld recommends dedicating 10 to 15 minutes of each workout to exercises that enhance joint mobility, core stability, and balance. Simple drills like ankle mobility before squats or single-leg balance exercises can significantly contribute to long-term health.
In summary, Suazo asserts that training as one ages is not about increasing the volume of workouts but about executing them correctly. “Focus on non-mirror training, slow your movements down, and respect your recovery time. When you train this way, you will move better, feel younger, and continue to enjoy the activities you love without pain holding you back,” he advised.
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