Aging naturally brings a gradual decrease in muscle mass, bone density, and balance. Left unchecked, these changes can lead to conditions like sarcopenia and frailty. But here’s the good news: you have the power to better preserve your independence and regain strength. Research consistently shows that incorporating progressive resistance training and functional fitness into an exercise routine can greatly reduce fall risk and improve mobility.
From Research to Real Moves
This evidence-based approach is at the heart of new initiatives coming to Butterfield. BTV Wellness Director Jennifer Neill and Sara Perkins with Stein Physical Therapy attended a seminar that emphasized the importance of heavier weights and functional movements – not just light weights and simple stretches. They learned three key things:
- Older adults need enough resistance to stimulate muscle growth and bone density.
- Exercises should mimic everyday activities like standing up, climbing stairs or carrying groceries.
- Physical therapy and wellness programs should work together to provide consistent, evidence based training.
Why Heavier Weights Matter After 65
Heavier weights are crucial for your health and mobility. Here’s why:
- Muscle fibers only grow stronger when challenged. Without enough resistance, the body can’t and won’t adapt.
- Stronger muscles protect joints and improve balance.
- Bone responds to load, and heavier weights help maintain bone density, reducing fracture risk.
Time for a BTV Gym Transformation
To bring these important principles to life, the Lodge Gym’s open space is being redesigned to include more functional fitness equipment. The first addition will be a Smith Machine, a piece of strength training equipment with a fixed barbell that provides stability and safety. Regular workouts on the Smith Machine will offer:
- A secure way to safely lift heavier weights.
- Multi-joint exercises (hips, knees, shoulders) that improve real-world function.
- A path to increased muscle mass and bone density.
- Enhanced balance, coordination and fall recovery.
Once the new equipment arrives, fitness team member Kaysha Thompson will use her physical therapy training to help residents learn proper use, form and safe progressions. This is just the beginning as we strive to create a space where functional fitness and therapy align, helping our community thrive!
