Strength Training for Seniors - Rebuilding What's Been Lost Over the Years

Strength training for the older generation is almost mandatory these days. And the sooner you get started, the better it will be later in life. As we age, our bodies become weaker and the muscles aren’t as strong as it used to be. In some instances, balance is an issue. Seniors’ strength training exercises can help with many problems related to movement, balance, and muscles.

Seniors’ strength training exercises don’t have to be difficult or overly complicated. It just needs to utilize the right muscles, especially those muscles that are infrequently used or have become weak with age. The general rule is: the less you use your muscles, the weaker they will become.

However, seniors who experience joint and muscle aches or have problems with easy movements may feel discouraged at the thought of exercise. Instead, they sit back in hopes that the problem will solve itself, or give up completely in order to avoid injuries and falls.

But the best remedy for the elderly is strength training. The movements are basic and can be performed anywhere, including your living room or gym. You may need some light equipment or none at all.

For stronger arms, strength training exercises for older folks include stretches and the use of light weights. Bicep curls and triceps exercises are recommended with or without weights. If weights are used, it is important to remember not to choose one that is too heavy. When using weights, even light weights are extremely beneficial. Arm exercises may be done sitting or standing.

A great senior strength training exercise for the back is the back extension. Simply lie down on your stomach and gentle lift up the head and shoulders. You don’t have to lift a lot for this exercise; simply enough to feel the stretch. Another great back exercise for seniors is stretches done standing up, with arms extended, reaching up high.

To strength train the leg, seniors should sit on a chair with a chair facing them. Put one leg up on the chair, extended in front of you. Stretch toward the toes and hold for a few seconds, and repeat the action. Elderly persons’ strength training leg and thigh exercises can also be done standing up. It can be as easy as bending the knees, with feet set apart at shoulder width, then standing back up.

There are a variety of  strength training exercises that benefit older people, both sitting and standing. Those with chronic joint or muscle problems may also perform these exercises in a heated pool. There are always options, even if you are unable to move or use certain parts of the body.

The best thing to do is to visit a doctor to ask for recommendations. You can also head over to the gym to join a senior strength training program. The same can be done using DVD and VHS exercise videos. Always focus on safety, and have fun while strength training. You’ll see results in as little as 3 months!