Strength training exercises are important for older adults. They can help reduce the effects of age-related muscle loss. To get the most benefit, be sure you have proper guidance and support.
About Strength-Training Exercises
Benefits
The benefits of strength training are:
- Better balance and reduced risk of falls
- Quicker responses, which may also play a role in preventing falls
- Reduced risk of osteoporosis (weakening of the bones)
- Improved quality of life
- Improved mental alertness
Examples of Strength-Training Exercises
You can increase your strength by regularly:
- Lifting weights—and slowly increasing the amount of weight you use
- Using strength-training equipment
- Using a resistance band—a giant "rubber band" that you stretch
How Much and How Often?
Here are some tips on how much and how often to do strength training:
- Exercise all of your major muscle groups at least twice a week.
- Do not do strength exercises of the same muscle group 2 days in a row.
- Depending on your condition, this may mean as little as 1 or 2 pounds of weight, or no weight at all.
- Use a minimum of weight the first week, then gradually add weight. Starting out with weights that are too heavy can cause injuries.
- When doing a strength exercise, do 10 to 15 repetitions in a row.
- Take 3 seconds to lift or push a weight into place; hold the position for 1 second, and take another 3 seconds to lower the weight. Do not let the weight drop; lowering it slowly is important.
- Slowly increase the amount of weight to benefit from strength exercises. When you can do 2 sets of 10 to 15 repetitions, increase the amount of weight on your next session.
- It should feel somewhere between hard and very hard for you to lift or push the weight. If you cannot lift or push a weight 8 times in a row, then it is too heavy for you. Reduce the amount of weight. If you can lift a weight more than 15 times in a row, it is too light for you. Increase the amount of weight. Do not increase more than 5% for all upper body and 10% for lower body exercises.
Strengthen Those Muscles!
Here are some examples of exercises to increase strength:
This exercise strengthens shoulder muscles.
- Sit in an armless chair with your back supported by the back of chair.
- Keep your feet flat on the floor and even with your shoulders.
- Hold hand weights straight down at your sides, with palms facing inward.
- Raise both arms to your side, shoulder height.
- Hold the position for one second.
- Slowly lower your arms to your sides. Pause.
- Repeat 10 to15 times.
- Rest; then do another set of 10 to 15 repetitions.
This exercise strengthens upper-arm muscles.
- Stand with your feet even with your shoulders.
- Keep your feet flat on the floor and even with your shoulders.
- Hold your hand weights straight down at your sides, with palms facing forward.
- Slowly bend one elbow, lifting weight toward your chest. (Rotate your palm to face your shoulder while lifting the weight.)
- Hold this position for one second.
- Slowly lower your arm to the starting position. Pause.
- Repeat with the other arm.
- Alternate arms until you have done 10 to 15 repetitions with each arm.
- Rest; then do another set of 10 to 15 alternating repetitions.
Strengthen shoulder muscles:
- Stand with your feet shoulder width apart
- Hold hand weights straight down at your sides, with palms facing backward.
- Raise both arms in front of you to shoulder height. Do not turn your wrist.
- Hold this position for 1 second.
- Slowly lower your arms. Pause.
- Repeat 10 to 15 times.
- Rest; then do another set of 10 to 15 repetitions.
Strengthens muscles in front of thigh and shin. You can use ankle weights for this exercise if you are able.
- Sit in a chair. Only the balls of your feet and your toes should rest on the floor. Put a rolled towel under your knees, if needed, to lift your feet. Rest your hands on your thighs or on the sides of the chair.
- Slowly extend 1 leg in front of you as straight as possible.
- Flex your foot to point toes toward head.
- Hold this position for 1 to 2 seconds.
- Slowly lower your leg back down. Pause.
- Repeat with your other leg.
- Alternate legs until you have done 10 to 15 repetitions with each leg.
- Rest; then do another set of 10 to 15 alternating repetitions.
This strengthens muscles at the sides of your hips and thighs. Use ankle weights, if you are ready.
- Stand straight, directly behind a table or chair, feet slightly apart.
- Hold onto a table or chair for balance.
- Slowly lift 1 leg 6 to 12 inches out to the side. Keep your back and both legs straight. Do not point your toes outward; keep them facing forward.
- Hold this position for 1 second.
- Slowly lower your leg. Pause.
- Repeat with other leg.
- Alternate legs until you have done 10 to15 repetitions with each leg.
- Rest; then do another set of 10 to 15 alternating repetitions.
RESOURCES
Family Doctor—American Academy of Family Physicians http://www.familydoctor.org
National Institute on Aging http://www.nia.nih.gov
CANADIAN RESOURCES
Public Health Agency of Canada http://www.phac-aspc.gc.ca
The College of Family Physicians of Canada http://www.cfpc.ca
References
Exercise and physical activity. National Institute on Aging website. Available at: https://www.nia.nih.gov/health/exercise-physical-activity. Accessed October 21, 2021.
Lee P, Jackson E, at al. Exercise prescriptions in older adults. Am Fam Physician. 2017;95(7):425-432.
Strength training for older adults.Centers for Disease Control and Prevention website. Available at: https://www.cdc.gov/physicalactivity/downloads/growing%5Fstronger.pdf. Accessed October 21, 2021.