Strength Training at Home: Safe and Effective Exercises for Seniors

07/31/2024

Many raise the question of whether strength training is safe for older adults.

Yes, strength training is safe for seniors, provided they adhere to exercises suitable for their bodies and ages.

As we age, our bodies undergo several changes. We lose muscle mass and strength, bone density, and brain mass. Our blood vessels thicken, kidneys function less efficiently, and our ability to metabolize glucose decreases, so strength training has become increasingly important.

While some of these changes are inevitable, you have the power to make lifestyle changes that can significantly improve your health. One such empowering solution is strength training.

In this guide, you will learn how to use strength training to take control of your body, slow down these changes, and become a fit version of yourself.

The Benefits of Strength Training For Seniors

While exercise can help anyone improve their physical and mental health, staying healthy for seniors is different. However, if you consistently exercise 2 to 3 times a week, you will see overall improvement, a sense of accomplishment, and motivation to continue.

So, here are some observed benefits older adults have experienced after incorporating strength training into their everyday routines:

• Training Schedule
Training for 20-40 minutes, 2 to 3 times a week, helps enhance muscle tissues in people between 50 and 90.

• Decrease Fat Weight
Fat accumulation is expected as we age, but strength training has even been shown to decrease fat weight by 3-4 lbs.

•   Increase Energy
     While our metabolism takes a beating, strength training can recharge the metabolic rate
     by increasing energy during as well as after the exercise.

• Reduce Blood Pressure
Standard or circuit-style strength training significantly helps reduce blood pressure after two or months of consistent practice.

•   Increase Good Cholesterol
     High blood lipid levels pose a risk for heart disease; strength training can combat this by increasing good cholesterol (HDL)
     by 8-12% while reducing bad cholesterol (LDL) by 13-23% and triglycerides by 11-18%.

• Increase Bone Density
Increases bone density and reduces physical discomfort, especially for those suffering from fibromyalgia or arthritis.

Best Strength Training Exercises For Seniors

Several studies have shown that strength training improves seniors' physical fitness and prevents frailty and weakness.

Stay strong and maintain high energy reserves during your later years with these simple strength training exercises:

Wall Push-Ups

1. Face the wall, stand around 3 feet away, and place your feet shoulder-width apart.

2. Place your hand on the wall in line with your shoulders, keeping your spine straight and your body in a plank position. Then, lean forward.

3. Lower your body towards the wall and push back using your arms to return to your original position.

No. of reps: 10-15 times

Resistance Band Bicep Curls

1. Hold the resistance band in both hands and step on it with your feet about hip-width apart.

2. Keeping an upright posture and fixing your arms and elbows by your side, pull the band slowly toward your shoulders.

3. Once you reach the maximum movement resistance, slowly return to the starting position.

No. of reps: 12-15 times

Standing Calf Raises

1. Stand straight, place your feet hip-width apart, and hold on to a wall or stationary object for support.

2. Raise yourself on the ball of your feet while concentrating on contracting your calf muscles.

3. Hold yourself up for a few seconds before returning to your initial position.

No. of reps: 10-15

Chair Squats

1. Placing your feet shoulder-width apart, stand in front of a chair.

2. Bend your knees, move your hips back, and extend your arms straight out before you.

3. Push your hips downwards, maintaining the position, and stand back up after making contact with the chair.

4. Put weight on your heels while standing back up. Avoid rocking back in the chair or using momentum.

No. of reps: 12-15 times

Inclined Pull-Ups

1. Securely place a bar at about mid-chest level on an exercise rack and lie under it on your back.

2. Reach for the bar and tightly grip it by placing your palms slightly wider than your shoulder width.

3. Keeping your body straight, pull yourself up towards the bar and hold for a few seconds when your chest almost touches the bar.

4. Lower yourself to the starting position with control and repeat.

No. of reps: 12-15

Step-Ups

1. Position yourself in front of a bench, box, or even step.

2. Step on the platform with one leg. Lift your body until your leg straightens out so the other reaches the platform.

3. Use the initial leg to step off the platform and continue alternating between the left and right leg.

No. of reps: 10-15

Med Ball Knee Lift

1. Hold a 2-5 lbs medicine ball in both hands straight up above your head.

2. Lift one knee to waist level, simultaneously bring your arms down, and touch the ball to your raised knee.

3. Lower the knee, take the ball way over your head, and return to the starting position.

4. Repeat with the other leg and alternate between left and right.

No. of reps: Continue for 30-60 secs

Shoulder Overhead Press

1. Keep your feet hip distance apart and place your arms to the side of your body.

2. Lift the dumbbells to the side of your head, keeping your abdominal muscles tight.

3. Pressing the dumbbells upwards, raise your arms straight and slowly return to the starting position.

4. To improve balance, stand on one foot while performing each rep; alternate with each foot.

No. of reps: 8-12

Renegade Arm Row

1. Placing your legs together, bend your knees slightly to engage your abdominal muscles.

2. Hold your arms out with the dumbbells. Keeping your palms facing outwards, draw your elbows back past your hips.

3. Extend your arms behind as if hugging the side of your body until you feel the triceps and lats engage and gently return forward.

No. of reps: 8-12

Strength Training Tips For Seniors

Before you pick up a dumbbell to squat, take a minute to understand your body and how it reacts to heavy exercise.
So, here are some things you should consider:

• Warm-Up / Cool-Downs
Remember to incorporate warm-up and cool-down exercises 10 minutes before and after your routine.

• Intensity and Balance
Find the right intensity and balance between how much you can realistically lift to improve strength and avoid injury.

• Adding Weights
After about two weeks of strength training, you can experiment by increasing your weights.

•   Equipment is Key
     Choose the right kettlebells, dumbbells, barbells or other weights according to your fitness level,
     workout goals, age, and experience to avoid over exercising and injury.

•   Power Rack
     If you’re training alone, consider using a power rack for support and additional safety when performing heavy exercises
     like bench presses, squats, shoulder presses, deadlifts, and pull-ups.

• Good Form
A rep in good form means up for three counts, a pause, and down for three. Always wait 1-2 minutes between sets.

• Pause if Injured or Sick
If you’re injured, sick, or experiencing extreme soreness, don’t progress with the exercise because it can worsen your condition.

•   Check with a Professional Before Beginning
     Strength training is safe for seniors when done correctly, so it’s always a good idea to seek advice
     from a professional if you want to stay healthy during your senior years.

Parting Thoughts

With medical advancements reaching new heights, older adult health is more established now than ever. A
mong these findings, exercise was among the significant factors that keep seniors healthy, not just physically but also mentally.
So, if you want to enhance your physical activity after 60, the simple strength training exercises mentioned above are a great place to start.

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Thank You to Our Guest Blog Writer:

Sue Briggs

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