Strength Training for Seniors
Older Adults Benefit from Progressive Resistance Training
Jul 29, 2009
The study, from Indiana University at Indianapolis, reviewed trials of 6,700 people over the age of 60. They followed the progressive strength training routine two to three times per week.
Benefits of Weight Training
Participants experienced a large increase in muscle strength, a moderate to large improvement in the ability to do simple activities such as getting out of a chair, and a small but significant improvement in doing complex activities such as bathing.
These benefits were noticed even in those that were 80 years old, and in seniors with health conditions. The key to the success of the results is increasing the weight as the exercisers get stronger. This is what increases muscle strength over time. Very few participants in the studies had adverse effects from weight training; the most-reported side effect was muscle soreness.
Weight training can also increase bone mass and reduce blood pressure in seniors. This is in addition to the obvious benefits of increasing muscle mass and reducing body fat.
Strength Training and Aging
Loss of strength is a significant problem for seniors and can impair their ability to do even simple tasks. By strength training, seniors can reverse these effects and enjoy more independence and a better quality of life. Here are some tips for seniors interested in starting a weight training program.
- Start with a weight for which you can do about 10 repetitions. If you can do many more than this easily, the weight is too light and won't provide any benefit to your muscles. If you're straining right from the first rep, it is too heavy and you could injure yourself.
- If you prefer to work out all your muscle groups at once, wait at least 48 hours before exercising again. Another option is to do a different muscle group each day: back, chest, shoulder and arms. It is safe to exercise abdominal muscles every day.
- Augment your strength training with cardiovascular exercise to increase your endurance. This could be swimming, walking or riding a stationary bicycle. Exercise at an intensity for which it is difficult, but not impossible, to talk, and try to maintain the activity for 30 minutes.
- Follow a nutritious diet. Base your meals on whole grains, low-fat protein and vegetables. Snack on fruit, and drink plenty of water. Exercising will increase your water needs, so don't wait until you're thirsty to have a drink. Aim for 6 glasses per day.
By beginning a strength training program, seniors can reverse many of the effects of aging, such as reduced bone mass and muscle strength, and maintain the ability to do everyday tasks independently. No age is too old to begin such a program, and the benefits come within a few months.
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