Strength Training for Seniors

Strength training is a key component of all exercise programs, but as we age sometimes we shy away from it for different reasons including fear of injury. Strength training offers many benefits and few risks if done correctly.  First, always make sure you get a doctor’s clearance before beginning any exercise program. Secondly, make sure that you begin with a general basic set of exercises with low resistance and low repetitions, only two or three times a week until you know how your body is going to react to the change in activity. A good no cost way to start a program in the comfort of your own home is to do body weight resistance exercises such as wall push ups, wall squats, and heel raises. A low cost way to strength train is to purchase resistance bands which are very versatile and offer progressive levels of resistance to accommodate people of all fitness levels. Weight machines, such as those available at a gym, offer a wide variety of exercises and strength gains are more objectively apparent.

            If you’re still on the fence about whether a strength training program is really for you, consider some of these benefits; strength training not only increases muscle strength but it will increase your physical capacity making you feel like you have more energy, and increase your metabolic rate which will help you burn more calories and decrease fat. Strength training can also increase bone density, improve gastrointestinal transit, and improve self confidence!

            Special patient populations can also benefit from a modified strength training program. Diabetics need to monitor their sugar levels closely and keep fruit juice handy, but over time strength training can promote glucose utilization. Individuals with cardiovascular disease should begin their strength training program at a low resistance level and avoid overhead activities. People suffering from osteoporosis should avoid forward bending and only do exercises that provide hip and back support.

            Again, always make sure that you have a doctor’s clearance before beginning any exercise program.

Written by: Amanda McCombs, ATC, Rehabilitation Institute of Michigan