Benefits of Weight Training for Seniors

For many older adults, physical limitations are a fact of life. Studies show such challenges can lead to a loss of mobility, a higher risk for falls, chronic illnesses and a need for help with the ADLs (activities of daily living). Experts say working on keeping body strength up during our younger years is helpful because as early as age 35, we begin to slowly lose muscle mass. At age 65 for females and 70 for males, the loss speeds up. 

The good news is regular strength training can substantially slow down our declining strength and muscle mass loss. The National Institute on Aging (NIA) says strength training exercises are important for active older adults. It improves strength and mobility as well as reduces falls, helps maintain bone density and increases a person’s healthy years of life and independence. 

Strength training is also known as resistance training and differs from aerobic exercises such as running, cycling, or walking. Resistance training includes weightlifting with machines or free weights, or using medicine balls or resistance bands. Body weight-bearing exercises include pushups, squats, or yoga. 

NIA scientist Eric Shiroma, Sc.D., an expert in the science of exercise, is an advocate of activities that add an extra challenge in our daily routines, “such as turning a walk into ‘rucking,’ which means wearing a weighted vest or backpack while exercising.” He adds understanding the range of responses to exercise is knowing how and why our bodies change with age, and perhaps more importantly, how and why these changes may differ from person to person.

The Centers for Disease Control and Prevention (CDC) recommends seniors do at least 2 days of strength training and balance activities in addition to at least 150 minutes of moderate-intensity aerobic activity each week. Safe training includes remembering to breathe as the exercise progresses as holding your breath can raise blood pressure. Start slow and gradually build up to more repetitions, keeping movements slow and controlled and resting in-between exercises. 

The internet has many videos and examples of exercises suited to seniors but you may want to work with a qualified trainer or PT. The important thing is to talk to your doctor and start slowly.

The MorningStar of Littleton senior living community provides an environment focused on helping seniors maintain their independenceand improve quality of life. Along with a myriad of hospitality and senior care services, luxury amenities, and signature wellness programs and activities, we offer 65 spacious assisted living suites across three-stories in spacious studios and one-and-two-bedroomfloorplans. For seniors with Alzheimer’s and other dementia-related diseases, our distinct Reflections Neighborhood provides 20 memory care suites. Visit our website to learn more about assisted living facilities Littleton.