Strength Training for Seniors

Time for Grandma to put down her knitting needles and pick up some barbells? The newest trend in fitness is strength training for seniors. We won't see brawny seniors walking down the beach, kicking sand in the faces of skinny teenagers. But many older adults are going to enjoy stronger muscles, firmer bones and an improved quality of life because they spent 60 minutes per week performing some simple exercises.

Strength training is being emphasized because it can result in dramatic physical benefits. These include: increased bone density, improved leg strength and balance (thus decreasing risk of injury from falls) and overall increased strength which can make it easier to perform many ordinary activities, such as lifting objects and climbing stairs.

A strength-training program does not require expensive or complicated equipment. Strength training means working a group (or groups) of muscles against resistance so that the muscles become fatigued. The stimulus of the resistance eventually causes the muscles to contract with greater force (increased strength), and maybe increase in size.

The resistance can be applied in a number of ways. Machines, barbells, air cylinders, water, rubber tubing, elastic bands and even body weight can be used as resistance when designing a strength-training program.

Beginners can start with mild resistance exercises and gradually progress as strength levels increase. It is important to perform the exercises properly. Maintaining good form will minimize the risk of injury and maximize results. The best way to learn good technique is to work with an exercise specialist.

Strength workouts are structured according to repetitions and sets. Lifting the weight one time is called a repetition. A set is a group of repetitions performed without stopping. Strength-training guidelines consist of a list of specific exercises; each exercise is performed for a prescribed number of repetitions for one or more sets.

The purpose of each set is to work the muscles to fatigue. This means the last repetition you can perform with proper form and without excessive strain. The number of repetitions it takes to reach the point of fatigue will depend on the goals of the program and strength level of the individual. A beginner would usually choose a weight that works the muscles to fatigue in 12-15 repetitions. Lifting the weight more than 15 times means you should increase the weight.

A strength-training workout should include all major muscle groups. This includes the thighs, hamstrings and calves, chest muscles and middle back, shoulders and upper back, upper arm and back of arm, and abdominal muscles. A complete workout will include 8-12 exercises.

A Fitness Center staff member can design a program for you that is safe, effective and enjoyable. No matter what your age, you can become stronger. Start today, and put some real "heavy metal" into your life.