Weight Training for Bone Health

Resistance training, such as weightlifting, is a proven method for building bone density. Research has shown that this type of exercise can increase bone density in both men and women, reducing the risk of osteoporosis and fractures. In New Zealand, where osteoporosis affects around 1 in 5 women and 1 in 10 men over 65, this is particularly important. By incorporating resistance training into your fitness programme, you can help protect your bones and maintain your overall health.

When starting a resistance training programme, it's essential to consider safety, especially for older adults. This includes warming up before exercise, using proper lifting techniques, and gradually increasing weight and intensity. Many NZ gyms, such as those participating in Exercise NZ's subsidised gym scheme, offer classes and programmes specifically designed for older adults. These programmes often include gentle exercise options and guidance from qualified instructors, helping to ensure a safe and effective workout.

If you're looking for a gym that caters to older members, there are several options to consider in New Zealand. Some gyms, such as those in the Les Mills and YMCA networks, offer classes and programmes specifically designed for older adults. Additionally, Exercise NZ's subsidised gym scheme provides discounted gym memberships for older adults, with savings of 40-70% off standard membership prices. You can find more information about this scheme and participating gyms on the Exercise NZ website.

Starting a resistance training programme can seem daunting, but it's never too late to begin. If you're new to exercise or haven't exercised in a while, it's a good idea to consult with a doctor or a qualified fitness professional before starting a new programme. They can help you create a safe and effective workout plan, tailored to your needs and abilities. You can also take our quiz to find out which type of exercise is best for you and get recommendations for NZ gyms that cater to your needs.