Strength Training Benefits and Guidelines for Seniors

We know how important it is to stay active as we get older, but one thing seniors often avoid is strength training. You may think lifting weights is for athletes or bodybuilders, but it's one of the most important things you can do for your body, especially as an older adult. You may not realize that strength training can:

• Reduce the symptoms of osteoarthritis, diabetes, osteoporosis, back pain and depression
• Help you manage your weight
• Improve your balance
• Help you sleep better
• Improve glucose control
• Increase strength and muscle mass while raising metabolism
• Promote more independence as you get older

So, what exercises should you do and how do you get started? The ACSM/AHA Physical Activity Recommendations for Older Adults suggest a program that includes:

• 8-10 exercises involving the major muscles of the body: The chest, back, shoulders, biceps, triceps, legs and core.
• 2-3 nonconsecutive days a week - Rest days allow your muscles to change and grow stronger while also allowing your body to recover
• Using enough weight to complete 1 set of 10-15 reps of each exercise

Setting Up Your Strength Training Workouts

1. Choose Your Exercises - If you're working out with machines, a common strength program might include:
   • Leg Press (Lower body)
   • Chest Press (Chest)
   • Seated Row (Lats)
   • Lateral Raise (Shoulders)
   • Trunk Curl (Abs)
   • Back extension (Lower back)
   If you're exercising with free weights, your program might include:
   • Squats (Lower body)
   • Dumbbell Chest Press (Chest)
   • One Arm Rows (Lats)
   • Overhead Press (Shoulders)
   • Crunch (Abs)
   • Back extension (Lower back)
2. Choose Your Reps and Sets - The guidelines suggest 1 set of 10-15 reps. Start with a weight you can lift 15 times to get used to the exercises and gradually increase the weight and reduce your reps as you get stronger.
3. Choose Your Weight - This takes some time and experimentation, so it's best to err on the side of caution and choose a light weight at first to get your form down. The more you exercise and the stronger you get, the easier it gets to choose the right amount of weight.
4. Choose How Often You Exercise - If you're just getting started, you might start with 2 days of strength training with at least one day of rest in between. As you get stronger, you can add a third day of strength training.

Strength Training Workout Resources

• Weight Training 101
• Total Body Strength for Seniors
• Total Body Beginner Strength Workout
• Total Body Beginner Strength Workout - Level 2
• Total Body Beginner Strength Workout - Level 3
• Strength Training for Beginners
• More Workouts for Beginners
• Workout Center

_Sources

_{Barbour K, Blumenthal J. Exercise training and depression in older adults. Neurobiology of Aging. 2005:26(1); 119-123.}

_{Cussler E, Lohman T, Going S, et al. Weight Lifted in Strength Training Predicts Bone Change in Postmenopausal Women. Med. Sci. Sports Exerc., Vol. 35, No. 1, pp. 10-17, 2003.}

_{Dunstan D, Daly R, Owen N, et al. High-Intensity Resistance Training Improves Glycemic Control in Older Patients With Type 2 Diabetes. Diabetes Care. Oct 2002;25(10):1729-1736.}

_{Kell R, Asmundson G. A Comparison of Two Forms of Periodized Exercise Rehabilitation Programs in the Management of Chronic Nonspecific Low-Back Pain. J Strength Cond Res 23(2): 513-523, 2009.}

_{Nelson M, Rejeski W, Blair S, et al. Physical Activity and Public Health in Older Adults: Recommendation from the American College of Sports Medicine and the American Heart Association. Circulation. 2007;116;1094-1105.}