Strength Exercises for Seniors

"Strength is the fountain of youth." - Gavin McHale, a Winnipeg-based certified exercise physiologist, and kinesiologist who works mostly with older adults

Did you know that strength exercises are not just for bodybuilders and professional athletes? In fact, strength training is just as important for older adults, as well.

With senior living communities throughout Atlanta, Georgia, Brickmont Assisted Living encourage seniors to live a healthy and active lifestyle. While strength training can sound intimidating, we're sharing some simple ways to get started and to participate in strength training that is most suitable for your needs.

What Is Strength Training?

A physical type of exercise which uses weight resistance to induce muscular contraction. The weights can be machines, free weights, or even a person’s own body weight.

Strength Exercise Benefits

The benefits of strength training can be very helpful for an individual of any age, but especially for seniors. The overall purpose of these exercises is to gain strength, but there is also a multitude of other benefits:

• Higher Pain Tolerance
• Better Control of Chronic Disease Symptoms
• Improved Stability and Posture
• Maintaining Muscle Mass
• Increased Bone Density
• Remaining Mobile
• Boost Confidence

Strength training can also help with relief for specific diseases as well. These types of movements help to manage glycemic control in people with diabetes, and help with obesity by boosting metabolism function. These exercises can be very helpful for seniors, but it is essential to discuss any limiting conditions with a doctor before training.

How to Get Started

After getting cleared by a doctor for strength exercising, remember to start slow and build up to a heavier weight or more repetitions. The following training moments can all be performed without any additional equipment:

• Wall Push-Ups: A great way to strengthen the arms, upper body, chest, and shoulders is with this type of exercise. Steps include facing a wall at arm’s length with feet shoulder-length apart, then simply do 10 – 15 push-ups.

• Lying Hip Bridges: This exercise targets the glutes, which are the body’s largest muscle group, and opens the hips. This exercise can be executed by laying on the floor with knees bent, feet hip-length apart with the heels a few inches from the buttocks. Then lift your hips by squeezing your glutes and hold for about 2 seconds, with multiple repetitions.

• Chair Squats: For a stronger core and lower body, chair squats can be very helpful. To start, just stand in front of a chair with feet hip-distance apart and keep your knees over your feet. With an upright chest, bend knees slowly and with a tight abdomen slowly squat above the chair, return to standing position and repeat 10 times.

These three strength exercises can all target different areas of the body and can be very beneficial for seniors. It is essential to have a trainer or exercise partner for some of the more dangerous positions. As always, be sure to check with your primary care physician before starting any new exercise regimens.

Brickmont Assisted Living encourages an active lifestyle for our residents and beyond. In our senior living communities, we promote daily exercise through group fitness classes, guided activities, and more. For more information on the care we deliver at our Atlanta communities, visit our website!