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The Truth about Strength Training for Seniors

Maintaining muscle mass is important at any age. Gone are the days of believing that strength training is only reserved for young, ripped males in a gym. Maintaining muscle mass is important at any age and especially into our golden years. Continue reading to learn more about the research behind strength training for seniors and safe ways to implement a program into your personal life.

The Benefits of Maintaining Muscle at any Age

It goes without saying that a strong body is a healthier body. However, the magnitude of a consistent strength workout in our older years offers more than increased muscle mass.

Mobility and body awareness is improved, as well as bone density and lung capacity values. Strength training offers a mind-body connection that nurtures confidence, coordination, and balance. In addition, we must not forget mental health. Consistent weight training reduces stress, anxiety, and depression in older adults while also improving sleep patterns. Learn more about the research HERE.

Increase muscle mass (which naturally declines with age).
Stronger bones and reduces the risk of fractures.
Joint flexibility (decreases symptoms associated with arthritis).

Improves cardiovascular health.
Reduces body fat.
Improves sleep.
Strengthens mental health.
Improves body image.
Reduces the risk of falling.

“Aging is not lost youth but a new stage of opportunity and strength.” Betty Friedan

Step by Step List to Safely Start a Strength Training Routine

First and foremost, visit your doctor and receive clearance prior to starting a new exercise program.
Secondly, make sure you have the appropriate shoes to begin working out. A visit to a sporting goods store with trained employees to guide you on the best options is worth its weight in gold.
Start thinking about how you want to incorporate weight training into your lifestyle. Specifically, will this be in a gym setting, community center, exercise classes, or at home?
Be sure, when choosing a location for your training, that there is a focus on the needs of the older clientele. If you choose a gym, if at all possible, schedule an appointment or two with a trainer to safely implement a program.
Start SLOW!! One day a week to begin is a reasonable place to start. Once you build up some stamina, add another day. Twice weekly strength training is a very good schedule for the older person to work up to.
Remember to still make time for cardiovascular exercise (walking) and plenty of stretching (yoga/chair yoga). A balance of all three types of exercise makes for a balanced, healthy body. Read my article about the benefits of chair yoga.
Lastly, ALWAYS LISTEN TO YOUR BODY! As a fitness professional, I say this all the time! You know your body best. If something does not feel right, listen!

Beginner Exercises to Try at Home

Chair Squat
Plie` Squat
Wall Assisted Pushup
Wall Sits

Bridge Pose
Bird-Dog Exercise
Forearm Plank
Boat Pose

Final Thoughts

Strength and control of our body movements is critical for our well-being. Personally, I have worked with the older population for several decades. Specifically, many of those years were spent in healthcare with cancer patients. I witnessed first hand how mobility and strength played a role in managing the symptoms of cancer as well as the side effects of treatment. Without a doubt, people that have participated in activities that support building strength manage better when a disease strikes. Another thing to note, strength training does not have to involve weights. Nothing against weights, but using our bodyweight as resistance is a safe and handy tool that is always with us!

Another thing I would like to note. We are never too old to learn something new. Just as we are never too old to start a new healthy habit. I encourage you, no matter your age, to take that first step! Before you know it, you will be stronger and more confident than you ever thought possible. And…. you might just be hooked on how amazing strength training makes you feel!!

About the Writer:

Hi, I am Candy. I started Harvesting Health and Happiness out of a desire to offer blog posts related to health and happiness. My hope is to spread encouraging words through my writings to uplift the collective. Learn more about my story HERE.

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