2025-08-05 06:00:30.671

Weighted vests, once primarily associated with 'rucking,' have exploded in popularity. Celebrities, fitness instructors, and influencers are promoting them, particularly among menopausal women for their purported benefits in muscle strength and bone density. The vests, typically weighing 5-30lbs, add resistance to workouts. Experts recommend starting with 5-10% of body weight and gradually increasing. While they can be used during various activities, walking is ideal due to the upright posture. One trial showed that wearing a 16lb vest for 30-minute treadmill walks increased intensity, challenging balance and core strength. Benefits include increased muscle use, calorie burning, and potential bone density improvement (though research is limited). Risks include joint strain and improper posture if the weight is too heavy or worn for too long. While the writer found the vest added intensity to their workouts, they concluded it wasn't a superior alternative to traditional strength training.

2025-07-25 18:00:37.479

Joan MacDonald, a 79-year-old fitness influencer with over 2 million Instagram followers, is challenging ageist stereotypes by showcasing her intense workout routines. Her success is part of a growing trend of older women embracing strength training and defying expectations. Other notable examples include 89-year-old Ernestine Shepherd, a competitive bodybuilder, and Nora Langdon, who recently deadlifted 225 pounds in her 80s. These women are proving that older people are capable of more than they think and that strength training offers significant benefits, including improved bone health and cognitive function, particularly important for women at risk of osteoporosis. While some initially faced criticism and internalized societal pressures to avoid appearing 'manly', they now inspire others to embrace fitness regardless of age. Experts like physical therapist Elaina Manolis highlight the importance of strength training for maintaining independence and functionality in aging bodies. The increasing popularity of powerlifting competitions for seniors, such as the National Senior Games, further underscores this shift in attitudes. The article emphasizes that while strength training offers numerous benefits, it's not a cure-all for aging, but rather a tool for maintaining health and independence.

2025-06-02 00:00:17.727

Getting older reveals the importance of consistent body care, especially exercises often avoided in younger years. Deadlifts, for example, are crucial for everyday tasks like lifting objects. Physiotherapists and personal trainers highlight deadlifts' benefits for improving hip hinges, a fundamental movement pattern for strength training and daily life activities such as lifting groceries, laundry, children, or furniture. Deadlifts engage various muscle groups, from hamstrings and glutes to core, shoulders, and arms. Beyond physical benefits, deadlifts offer mental advantages, such as the therapeutic focus required during heavy lifts. While some perceive risks, experts argue that the benefits outweigh the risks, especially when performed with proper form and moderate weight. Deadlifts also aid in rehabilitation, helping rebuild strength after injuries to knees, hips, backs, ankles, shoulders, and even necks. The article details a personal experience with deadlifts, starting with proper setup—ensuring centered position on the bar, feet in a 'power stance', and maintaining a flat back. The lift itself involves a push from the quads, followed by a pull using hamstrings, glutes, and back muscles, with a crucial hip thrust. The importance of commitment and intent during each lift is emphasized. Different deadlift styles are mentioned, including conventional and sumo deadlifts. The article concludes by highlighting the emotional rewards of deadlifts, such as increased confidence and a feeling of empowerment.