Strength Training: Benefits for Seniors

Weightlifting is one of the most beneficial forms of fitness. It creates a strong, healthy body much less likely to suffer from injuries, pain, falling, and more.

Every adult can reap the benefits of an exercise regiment, and seniors are up for even more of a treat.

As people age, they start losing muscle mass – if they do nothing to maintain it. We all know that keeping and gaining even more muscle has tangible benefits to overall quality of life. Let’s take a look at how the elderly can benefit the most from strength training.

The Science Behind It

Several new studies deal with the impact of strength training on seniors — the conclusions of all point to a positive influence of such form of exercise.

As early as reaching 40s, people start losing muscle mass. However, with resistance training, they can slow down, if not reverse, that process. Besides gaining muscle strength, this study showed that it improves overall balance, flexibility, and metabolic strength.

Moreover, another study proved that exercise improves mental sharpness and motivation in older adults. The conclusion is that weightlifting can increase the willingness to maintain overall health as people age.

The Benefits

The general benefits of strength training are many, and they don’t exclude older adults. The improvements can be seen across many areas.

Primarily, exercise deters muscle loss related to ageing. It also helps burn fat and strengthen the weakening frame, which comes with age. The result is improving independence and quality of life for seniors.

The positive effects don’t stop there, either. Weight lifting helps the bones and facilitates symptoms of arthritis and similar diseases. It also benefits heart health, as well as mental health – two areas susceptible to deterioration in the elderly.

When you start exercising, you could also see improved sleep quality and sharper cognitive functions. Furthermore, activity boosts recovery from injury. It eases the symptoms that follow such accidents as well.

Example Exercises

Strength training is usually performed with machines, free weights (dumbbells and kettlebells), and resistance bands. As seniors may find it challenging to go to commercial gyms, purchasing a set of dumbbells is the most convenient, inexpensive way to get into a routine.

Recommended exercises that show the most significant benefits include:

• Overhead press – improves shoulder strength.
• Bicep curls – targets the front of the arm.
• Overhead extensions – hits the back of the arm.
• Squats – work the entire lower body.
• Lunges – besides hitting the lower body, they improve balance.
• Rows – strengthen the upper back.

These and many more exercises can improve the overall strength of the body. Perform three sets of eight repetitions with a challenging weight. Be cautious not to pick too heavy a load, though, as it may lead to injury.

HELPFUL TIPS

Any beginner in an exercise regimen will experience difficulties. This fact is even more prominent for older adults. For that reason, be mindful of the following:

• Exercise regularly . Twice a week is enough to see improvement in both strength and motivation. Anything less will likely lead to quitting.
• Rest days . You will get sore, and you need to give your muscles time to recover. Take a day or two between workouts to stretch and rest.
• Don’t forget your cardiovascular health . While strength training has benefits on your heart health, combining it with low-impact cardiovascular exercises, such as walking, can boost them even more.
• Wear proper shoes . Especially if you suffer from foot injury or conditions, the appropriate type of footwear can make or break your routine.
• Reduce repetitions, not exercises . If you find your program too much to handle, reduce the number of sets or repetitions, not activities. Every type of movement works in a different way to strengthen you, and they work best combined.

Safety Measures

First of all, before you start any routine, be sure to check for clearance from your doctor. 

Doing this is especially important if you had an injury or haven’t exercised for some time (or ever). Run your plan with them and get permission to follow through with it.

If you suffer from a specific condition, there may be some limitations and restrictions to your regimen. In that case, you should take proper precautions before taking part in any exercise. 

Only by doing so will you see your symptoms improve, not worsen.

Finally, and especially if a condition is limiting you, you may need help. In this case, joining a class that meets your specific needs could be the best idea.

If this is not possible, there are many services, such as this one , to help you. Educated professionals can assist you and assure you’re keeping safe while getting stronger.

The Bottom Line

Finding the motivation to start exercising is challenging. This challenge doubles when you’ve reached a certain age – even more so if you’ve never worked out before. 

However, the main thing to remember is that you’re doing this for yourself. The benefits are many, and the future you will thank you for helping yourself smoothen the transition into retirement.