Studies demonstrate that a good number of seniors have too much fat and too little muscle. The result is an increased risk of becoming obese. Having too much fat and too little muscle can also lead to heart disease, high blood cholesterol, low back pain, diabetes, arthritis, high blood pressure, and stroke. Plus, it can trigger many different types of cancer. It is because of this that seniors are advised to consider strength training.

Strength training offers a safe and relatively easy way to gain muscle and avoid or delay many of the potential health problems that affect older people. Ideally, there are numerous types of strength training, with each targeting a different part of the body. This means whether seniors want to ease back pain, improve stability, or get rid of pain in the joints, strength training should be a frontier for them.

Benefits of Strength Training as a Senior

The following are the benefits of strength training for older individuals:

• Fat Reduction: Several studies have shown that even a relatively brief program that includes a 20- to 40-minute resistance exercise session done for two to three days a week can help seniors reduce three to four pounds of fat weight.
• Increase in Muscles: Similar studies have revealed that strength training can also help rebuild muscle tissue for people aged between 50 and 90 years. According to fitness experts, strength training for only three to four weeks can help seniors gain three to four pounds of muscle.
• Reduces the Chances of Getting Diabetes: Studies indicate that strength training for several weeks leads to massive improvements in glycemic control and handling blood sugar.
• Reduction in Physical Discomfort: Resistance exercises strengthen lower-back muscles, thereby, reducing lower back pain. But that’s not all; resistance exercises have also been proven to be super useful for seniors dealing with fibromyalgia and arthritis.

Other benefits of strength training include recharging metabolism, reducing resting blood pressure, and improving mental health.

Strength Training Exercises for Seniors

One good thing about strength training is that anyone can do it with ease. Furthermore, strength training does not always require special exercise equipment. The following are strength training exercises that seniors should consider:

• Squats to Chair: Squats may seem daunting for older individuals, but it is highly recommended. That is because it strengthens the entire lower body and core. This, in turn, helps seniors get off their chairs without struggle. Plus, it enables them to pick up things off the floor and even take stairs with ease.
• Side Lying Circles: Although this type of strength training exercise does not seem to entail much, it has plenty of benefits. For beginners, it strengthens the hips. Side-lying circles also enhance mobility through the joints.
• Side Planks: This type of strength training exercise improves side-to-side core stability. It is also perfect for strengthening the shoulders. Seniors need to strengthen their shoulders to avoid pain and discomfort in these joints.

Also, there are wall angels that help alleviate back pain and wall slides that strengthen the knees and hips.

Pitfalls to Avoid

Strength training is super important for seniors, but only if they are doing it right. That being said, seniors should avoid these pitfalls when strength training:

• Going too Heavy: Strength training helps improve strength and overall weight. Older people may, therefore, be tempted to lift too much weight to realize these benefits quickly. Going too heavy can increase the risk of sustaining an injury. It is, therefore, advisable that seniors start with lesser weight and work their way up.
• Failing to Eat Enough: Older individuals should nourish themselves before and after strength training. They need the energy to perform various strength training exercises effectively. The best diet for seniors undertaking strength training should include lean protein, healthy fats, and good carbs.
• Wrong Exercise Order: Seniors may not know this, but the order in which they carry out strength training exercises matters. Fitness experts advise that older people should put larger movement patterns first followed by more isolated exercises. Exercises that should come first include squats, overhead pressing, and bench pressing. Those that should come later are the ones that work along one muscle joint such as calf raises, leg extensions, leg curls, and more.

To sum up, strength training is highly recommended for seniors because of its innumerable benefits. There are several types of strength training exercises for older people. What’s even better, most of these exercises do not need the use of workout equipment or a trip to the gym. Seniors can, therefore, comfortably do them without having to step out of their homes.