The Importance of Strength Training for Seniors
Strength training is important for everyone, regardless of age. Of course, a strength session will look different for a 75-year-old as compared to a 25-year-old, but working on strength is just as important, if not more so for seniors.
The U.S. Department of Health and Human Services recommends that all adults do some type of strength training that hits all the major muscle groups at least two times per week. If health or ability prevents two full sessions, the recommendation is that older adults should do as much strength training as their abilities allow.1
Even for seniors with limitations, building strength is important and can improve quality of life. Seniors should work to slowly add in and build up strength training, focusing on warming up, education, good form, breathing, and progressing safely.
Why Strength Training for Seniors is Essential
The human body changes as we age, of course, and often in ways we don’t like. Even healthy, normal aging includes:
A slower metabolism.
Decreased muscle mass and strength.
Increased body fat.
Reduced bone density.
Increased bone porosity.
Stiffer joints.
Slower reflexes and reaction times.
Decreased aerobic capacity.
These are just some of the normal changes we experience with aging, but they don’t have to be extreme. One of the most important reasons to exercise at all, and specifically to include strength training, is to slow and minimize these changes.
Preventing Bone Fractures
Bone fractures and breaks are all too common in older adults because of loss of bone density and osteoporosis. While there can be other causes of osteoporosis, and it may need to be managed medically, there is plenty of evidence that exercise can improve bone density. Weight-bearing aerobic exercise and strength training increase density and reduce the risks of breaks.
Strength Training Increases Muscle Mass
By the age of 70, the average adult has lost 25 percent of muscle mass. And this is due mostly to disuse and inactivity. Any kind of exercise can reverse this loss and build muscle mass and strength, but weight lifting, strength training, and resistance training are best.
Improving Functional Movement
Increasing strength through training is essential for improving overall function. Older adults can gain more mobility, walk farther, and even reduce the need for assistive devices like canes and walkers with regular strength training.
Building strength also helps with all kinds of other functional movements, like sitting or getting in the bathtub. This in turn just makes life easier and opens up access to more activities.
Better Body Composition
Older adults, especially women, tend to gain more fat while they lose muscle mass. This puts them at risk for chronic illnesses. All kinds of exercise help to maintain good body composition, and strength training is an important component.
Strength Training for Seniors Benefits Mental Health
Just as important as physical health in aging is mental health. Getting older can put you at risk for loneliness and social isolation, depression, and other mental health issues. Building strength, which increases mobility and function and improves overall health, boosts mood and overall quality of life.
Strength Training Safely
Safety should always be top of mind, regardless of age. But seniors require extra caution. Many older adults may have little to no experience with training. Those who have trained in the past may want to push to do more than their current bodies can safely handle. Older adults should move slowly through safe and progressive strength training.
A senior should always start with an evaluation and consider any medical conditions or limitations they have. Flexibility and strength should be assessed so you know where to start to be safe.
Phase 1 – Knowledge is Power
For one to two weeks, you should spend time educating. This should include learning good form and safety measures, for the gym and training sessions, but also in order to exercise at home. In addition to working on form for a variety of exercises, learn how to breathe during each movement.
Phase 2 – Train Don’t Strain
Now you can get into a regular routine of strength training moves. Try to hit all the muscle groups in each session. A good goal is to get in one or two sets of each exercise for eight to 15 reps. Continue to work on form and practice breathing.
This is also the right time to begin listening to your body. Know the difference between good pain from fatiguing muscles and bad pain, which may be joint pain or an injury. Don’t progress during this one- to two-week phase. Just get the routine in and focus on safety.
Phase 3 – Going Strong
When you feel you’re educated enough in good form, breathing, and safety, and have mastered your current moves, you can start to change things up for greater gains. Start to vary your workouts and consider:
Increasing weights.
Adding more reps or sets.
Adding in new moves.
Modifying any exercises as needed.
Trying different types of strength training, like resistance bands or bodyweight exercises.
The Best Strength Training Moves for Seniors
Everyone is different, of course, and these exercises can be adapted to be easier or more challenging, depending on ability and safety concerns. Doing workouts sitting in a sturdy chair or standing with a chair for support is a great way to improve stability and safety. You may use a bench in the gym, or a chair to do these safely at home.
Chair Squats
Squats, as trainers know, are powerful compound moves that strengthen so many important muscles. Squatting is also an important functional movement. You can do squats with good form over a chair or bench.
Wall or Chair Push-ups
Another great compound movement is the push-up, but you may not be able to do them. Depending on individual ability level, start with push-ups against a wall, the back of a chair, or against a low bench. You can then progress to knee or full push-ups if possible.
Deadbugs
This is a good stability and core move that anyone can do. To do a deadbug, lie flat on your back on a mat with arms pointing up and legs up with knees bent. Lower the right leg and left arm down to the floor without touching it. Repeat with the other arm and leg. You can make this more challenging by keeping the legs straight.
Biceps Curls and Triceps Extensions
Master good form with these two basic arm exercises. You can do the moves from a sitting position in a chair or on a bench for stability and safety. Start with no weights to learn form and slowly progress to light weights. You can also work your triceps by doing chair dips, as long as the chair is sturdy enough.
Arm Raises and Rows
These exercises that target the shoulders, chest, and back can also be done safely and easily from a seated position. Again, work on form and add weight only slowly. You can also do these exercises with resistance bands as opposed to dumbbells.
Hip Bridges
The hip bridge works the hips, glutes, hamstrings, and core. Lying on a mat with knees bent and feet flat on the floor, lift the hips up as high as possible. You can add a challenge to this one by keeping one leg raised at a time.
Progressing
Progression in strength training should be slower for seniors. You can adapt exercises you are comfortable with to make them more challenging, add weights, and slowly add in new, more difficult moves. For instance, when you have mastered the simple moves above you might want to try lunges, planks, crunches, and exercises with weight machines.
You can regain function and enjoy a better quality of life. Just remember to be patient and to take progression a bit more slowly than you may want, and you will recieve huge benefits from these exercises!
REFERENCES
1U.S. Department of Health and Human Services. (2018). Physical Activity Guidelines for Americans. Retrieved from https://health.gov/paguidelines/second-edition/pdf/Physical_Activity_Guidelines_2nd_edition.pdf#page=66