As we age, we all lose muscle mass. This loss has its own effects on the body, especially for seniors, like less strength, a higher risk of falls, and difficulty performing everyday tasks. In fact, studies show that 30% of seniors face difficulty in their everyday activities due to decreased strength.
But that does not mean that you are destined for a downward spiral. There is a common misconception that muscle building is impossible after a certain age, but the truth is that you can continue to build muscle at any age through strength training.
And that is what we will be focusing on in this article. We will break down how necessary strength training for seniors is and also make recommendations for some useful exercises that should be incorporated into your routine so that you focus on quality over quantity.
Why is Strength Training for Seniors Important?
Strength training, or, in simpler words, resistance training, is a type of exercise that uses some resistance, such as exercise bands, free weights, machines, or your own body weight. Many people compare this type of exercise to bodybuilding, but in fact, it only helps to build muscles and enhance bone strength.
Strength training may not always be the first choice for seniors seeking exercise. However, many studies have shown significant benefits, especially when it comes to the elderly population.
Great for Muscle Building
The gradual loss of muscle mass, also known as sarcopenia, impacts the strength and mobility of the elderly. A consistent regimen of strength exercises will help stem this decline, enabling seniors to not only maintain their muscle mass but also improve their physical capabilities.
Research also proves that resistance training is highly effective in increasing muscle mass and strength in seniors. Combining resistance exercises with other forms of physical activity, such as aerobic exercises, can also enhance muscle synthesis.
Increases Bone Density
Adding strength training to a senior fitness plan can also help them avert the dangers of osteoporosis. Studies show that doing strength training two to three times a week can greatly increase bone density. This is helpful for seniors, as stronger bones reduce the chances of suffering fractures and improve mobility.
Improves Functional Capacity
Reduced muscle mass often makes daily activities like lifting groceries and climbing stairs progressively harder for older adults. However, strengthening exercises help to improve the functional capacity for performing these simple tasks with greater ease.
Helps You Live Longer
Some studies also found a link between longevity and strength training, showing that people older than 65 who did strength training twice a week only had a 46% lower mortality rate than those who didn’t. Not only this, but many older studies have also found that older adults who do resistance training tend to live longer.
Best Low-Impact Strength Workout For Seniors
Now that you are aware of the benefits, you will be pleased to know that strength training for seniors can be easily carried out at home without any high-end, fancy gym equipment. All you require is some dedication and consistency.
We have compiled a few of the best exercises for seniors that work for various muscle groups and help them remain fit and active as they grow older.
Wall Pushups
Target Areas: Strengthen the shoulders, arms, and chest muscles.
How to Perform it
- Stand straight almost 3 feet away in front of a wall.
- Now lean forward and place your hands on the wall in front of your chest. Keep your spine straight, like in a plank position.
- Bend your elbows and bring your chest closer to the wall. Then, push back to the starting position.
- Repeat a few times.
Shoulder Blade Squeeze
Target Areas: Strengthen the upper postural muscles and stretch the chest.
How to Perform it
- Start by sitting up straight on a chair, resting both hands on the lap.
- Now start squeezing shoulder blades towards one another and holding for 3 seconds. Remember not to hunch them upwards.
- Release the shoulders and repeat this 8–10 times.
Abdominal Contractions
Target Areas: Strengthen abdominal muscles.
How to Perform it
- Lie down on the floor with knees bent and feet flat on the floor.
- Now take a deep breath and tighten your abdominal muscles.
- Hold this contraction for 3 seconds and release.
- Repeat it a few times.
Calf Raises
Target Areas: Increases the strength of calf muscles and improves ankle joint strength.
How to Perform it
- Stand straight with feet width apart.
- Keep knees straight and hold the chair with both hands.
- Raise your heels up the floor by bringing yourself up to the balls of your feet.
- Hold the position for 2 seconds and slowly return to normal
- Repeat this movement 5-10 times.
Sit Squats
Target Areas: Squats are one of the best exercises for anyone but is especially great for muscle building for older adults. It targets all leg and core muscles.
How to Perform it
- Stand tall in front of a chair with feet hip-width apart.
- Take a step away from a chair. Then, bend your knees and lower your hips as if you are sitting on a chair, keeping your chest and core tight.
- Then, push back through your heels to return back to the starting position.
- Repeat this exercise a few times.
Step Ups
Target Areas: legs and ankles and improves balance and walking
How to Perform it
- Stand in front of a step, stairs or sturdy box.
- Step on the platform with your right leg, lifting your body and the left leg on the platform.
- Now step down using the other (left) leg and return to the starting position.
- Repeat this a few times.
How Many Times a Week Should Seniors Do Strength Training?
Studies suggest that resistance training for the elderly should be done 3-4 times per week. The recommendations vary for the duration of the session, from 30 minutes to more to see the difference in muscle strength. You can start seeing the results within two or three weeks of following these exercises.
However, it is also important to remember that before beginning any type of senior fitness plan, consider warming up with a short brisk walk or other aerobic exercises for 5-10 minutes.
Conclusion
Now, we have made it clear that adding strength exercises for older adults is really important because they help maintain muscle mass, increase bone density, boost lifespan, and increase overall functional capacity. While learning how to stay strong as you age, remember that even simple exercises can yield the best results; you just need to be consistent in them. As it is said that there is no time better than now, take the first step, begin your journey, and live your years to the best of your capacity!
image sources
- crossfit-games-age-groups: Courtesy of CrossFit Inc.
