If you think lifting heavy weights is just for bodybuilders, think again. When it comes to ageing with strength and vitality, resistance training is the MVP. Dr Vonda Wright, an expert in fitness and ageing, has cracked the code on staying strong and avoiding the fragility that so often comes with getting older.
This week, we’re zooming in on the “C” from Dr Wright’s F.A.C.E. framework: Carry a Load. It’s all about resistance training, lifting heavy, and building strength that keeps you thriving.
Here’s the deal. Resistance training isn’t just a gym rat’s playground. It’s the golden ticket to better bone health, strong muscles, and even a boosted metabolism. And yes, your bones need love too. Carrying a load means putting your body under the right kind of stress to maintain bone density and avoid fractures down the line.
When we’re talking about strength exercises, it’s not just about picking up dumbbells. It’s anything that uses resistance to challenge your muscles, whether that’s your body weight, weights, or resistance bands. But there’s a catch. To really see results, the focus has to be on lifting heavy.
Did you know resistance training is your greatest ally in the fight against bone loss? Lifting heavy creates the kind of weight-bearing pressure your bones need to stay strong. It’s not rocket science, but it is science, and it works. And as your bones strengthen, so does your ability to avoid fractures.
On top of that, lifting heavy builds muscle mass. Why’s that important? More muscle equals a higher resting metabolic rate. Translation? You’ll burn more calories even when you’re binging your favourite box set on the sofa.
According to Dr Wright, “heavy” simply means moving a weight so challenging that you can only do 4 reps before your muscles wave the white flag. Seriously, you should be so fatigued after 4 reps that a 5th is out of the question.
The magic recipe?
Think about it like this:
Remember, this isn’t about grabbing the heaviest weight you can find on Day 1. Start light, nail your form, and then build up. This is vital to avoid any injuries. Technique > Ego.
Speaking of technique, this isn’t something to skim over. Lifting heavy without proper technique is a fast track to injury rather than gains. If you’re new to resistance training or worried about form, consider working with a coach or trainer to set the foundation before chasing those heavier weight goals.
The best thing about carrying a load? It’s not just about how you feel now, but how you’re setting yourself up for the future. Imagine a version of yourself in your 80s, carrying your groceries with ease, hiking on holiday, or even just sitting and standing without needing help. Strength training isn’t just about muscle. It’s about independence, resilience, and thriving in the moments that matter.
Yes, lifting heavy is fantastic, but it’s not a silver bullet all on its own. Pair resistance training with mobility work, cardio, and a solid dose of fun (because life is too short for boring workouts). Then you’ll really feel like a machine primed for longevity.
If this has got you fired up, Dr Vonda Wright’s work is packed with even more juicy insights. Check out her books, like Guide to Thrive, Fitness Over 40, and her upcoming release Unbreakable.
Next week, we’ll uncover the final piece of the F.A.C.E. framework. Get ready to tackle “E” and wrap this series with tools that’ll keep you strong, savvy, and unshakable.
Stop waiting for the “right time.” The right time is right now. Pick up that weight, carry the load, and start building a future you can crush.