The Importance of Weight Training for Seniors
Isabella Cannon
| 3 min read
As you get older, your approach to exercise needs to shift. While walking and stretching are great, the Centers for Disease Control and Prevention (CDC), recommends adults 65 and older engage in muscle-strengthening activities at least two days per week in addition to regular aerobic activity. Strength training isn’t only for athletes, it’s one of the most effective ways to stay strong, steady and independent in your golden years.
Why strength training matters as we age
Staying physically active is one of the best things you can do to protect your health, according to the CDC. As you age, you naturally lose muscle mass in a process called sarcopenia. This muscle loss doesn’t only make you weaker; it affects how easily you perform daily tasks. Studies have shown that about 30% of adults over age 70 have trouble with walking, getting up out of a chair or climbing stairs. Strength training can help you build and maintain muscle mass.
Health benefits of weight training for seniors
Weight training has been linked to a host of physical and emotional benefits for seniors, including:
- Improved mobility and balance.
- Reduced risk of falls.
- Better weight management
- Increased bone density.
- Reduced risk of chronic conditions like heart disease, arthritis and type 2 diabetes.
- Better sleep and reduced rates of depression.
A study supported by the National Institute on Aging found a mix of exercise and weight management led to the greatest improvement in physical function for older adults.
How much strength training do seniors need?
According to the Mayo Clinic, strength training involves pushing or pulling against the resistance of an object. Resistance can come from anything including:
- Bodyweight exercises.
- Household objects that are heavy enough to make your muscles work.
- Resistance bands.
- Weighted vests or backpacks.
- Gym machines.
- Hand-held weights such as dumbbells, kettlebells and barbells.
Even if mobility is an issue, there are safe and adaptable ways to train. It's always a good idea to consult your healthcare provider before starting a new workout routine, especially for those with existing health concerns.
Best strength training exercises for seniors at home
You don’t need a gym membership to get stronger. Here are a few exercises that are easy to do at home:
- Chair squats
- Wall push-ups
- Bicep curls with light weights or cans
- Seated leg lifts
- Resistance band rows
Aim for two to three sessions each week, allowing your body time to rest and recover in between. The key is consistency, not intensity.
Staying active means staying independent
Only about 28% to 34% of adults aged 65 to 74 are currently physically active. Though your body tends to become more limited as it ages, staying active plays a significant role in your mental, physical and emotional health. Regular strength training can help seniors maintain their independence, reduce the risk of injury and enjoy the activities they love longer.
It's never too late to start
It’s never too late to strengthen your muscles, according to the Mayo Clinic. Whether you’re in your 30s, 40s, 50s or 70s and beyond, strength training can be a safe, effective and rewarding part of your routine. There are options to suit every fitness level and age. All it takes commitment and a willingness to move your body consistently.
Photo credit: Getty Images
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