Old, Not Weak: How Old is Too Old For High Intensity Training?
Jul 16, 2024
Recently, a client asked me: “When do I give up running and heavy lifting and move towards more gentle exercise? You know I’m going to be 50 soon, so I think it might be time.”
My answer: Never.
We have a massive body of evidence that supports continuous, high intensity, varied exercise throughout the lifespan. Yes, even for self-described "old people." In aging adults, high intensity exercise, like weight lifting, jumping, and running:
- Increases the lifespan and reduces the risk of premature death
- Increases the number of years you’re healthy, active, and functional - no sense in living longer if you’re sick for most of those years
- Increases bone mineral density
- Strengthens joint tissues like cartilage
- Enhances balance and reduces fall risk
- Improves cardiovascular health
- Improves strength and ability to function in daily life
- Improves cognition
- Manages chronic pain
- And so much more!
And high intensity exercise does not:
- Increase your risk of injury/pain - contrary to popular belief, being inactive increases your risk of pain/injury
- Cause degeneration/”wear and tear” on your joints
- Become dangerous or less beneficial the second you turn *insert age*
Of course, there are always exceptions to the rule. Had a heart attack? Maybe running alone outdoors without easy access to an AED and trained professionals isn’t a great idea. Had a total shoulder replacement and don’t have full overhead range of motion? Barbell snatches might not be for you. That being said, an up to date medical professional or fitness expert will always support you reaching your full fitness and health capacity, regardless of how many birthdays you’ve had!
"I’d rather break than wither." Duncan Roman, Sport Performance Coach
"I’d rather go out by being hit by a bus while running than spend one minute in a nursing home." - Bruce VanDuser, Professor of Exercise Science
Curious about aging actively? Reach out to me at [email protected]!
