Flourish Health & Wellbeing eMag - Latest Edition - Flipbook - Page 20
Strength
Why heavy enough
loads matter
Lifting a weight that feels
easy does not send a
strong adapt signal to
muscle and bone. When
the weight is challenging
for the target number
of repetitions your body
adapts. Stronger muscles
move you better. Stronger
bones tolerate life’s bumps
better. The evidence shows
that resistance training is
a practical way to slow
bone loss with age and in
some cases improve bone
mineral density.
Australia by the numbers
Despite clear bene昀椀ts,
many Australians are not
doing enough muscle
strengthening. In 2022,
about 73 percent of
adults aged 18 to 64 did
not meet the strength
guideline of at least two
days per week. Among
those who missed the
guideline, nine in ten did
no strength activity in the
prior week at all. Rates are
even lower in adults 65
and over. This is a huge
opportunity for simple,
high value change.
Getting started safely
Pick a simple plan
Choose two or three full
body sessions per week.
Aim for one push, one pull,
one squat or hinge, and one
core exercise each session.
Examples include squats or
sit to stands, hip hinges or
deadlifts with a kettlebell,
a push like a bench press
or push up, a pull like a
row, and a plank or carry.
Everyday tasks like digging
in the garden or carrying
shopping bags count too.
Choose a challenging but
safe load
A practical starting point
is a weight you can lift
with good form for about
6 to 12 repetitions where
the last two to three
reps feel hard but still
controlled. If you sail to
12 with ease, add a little
weight next time. If form
breaks, reduce the load.
Quality 昀椀rst, then quantity.
