FERNWOOD FITNESS - PULSE eMagazine - Issue#16 - Flipbook - Page 24
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
