Strength Training For Older Adults

Introduction to Strength Training for Older Adults

Aging is associated with several physiological and functional declines, leading to increased disability, frailty, and susceptibility to falls. One contributing factor is the gradual loss of muscle mass and strength, known as sarcopenia, which can be further aggravated by certain chronic conditions, adding to the burden of chronic disease. Recent research highlights the effectiveness of strength-training exercises in combating weakness and frailty in older adults, and their associated consequences.

Regular strength-training sessions, conducted 2 to 3 days per week, have been shown to build muscle strength and mass, as well as preserve bone density, independence, and vitality as individuals age. Moreover, strength training plays a crucial role in reducing the risk of osteoporosis and alleviating the signs and symptoms of various chronic conditions such as heart disease, arthritis, and type 2 diabetes. Additionally, it contributes to improved sleep and a reduction in depression.

Short Cut to Strength Training

Admittedly, the details found in this article below are likely of interest to those that are striving for tip top condition. For those of you wishing to find a simple workout that does not take more than 30 minutes to complete, I recommend these websites and workout recommendations:

20-Minute Strength Training Workout for Seniors – Very Well Fit
Strength Training Exercises for Seniors: Everything You Need to Know – Silver Sneakers

Types of Strength Training

Agile Strength Training

Engaging in agile strength exercises enhances your body’s ability to move effortlessly and fluidly in all directions, thereby improving balance and coordination and reducing the risk of injury. Agile strength movements involve multi-directional workouts with low to medium weights. For seniors, it is best to do these exercises with lower weights. Examples of agile strength training are:

Ladder
Side, Forward and Back
Foxtrot
Over and Back
Hopscotch
Criss Cross Applesauce

This article and video provide a better explanation than I could hope to in written form: 6 Easy Exercises for Agility for Those Over 50

Endurance Strength

Endurance strength, as the name suggests, is about how long you can last performing an activity. Whereas, I would have thought of running or walking would qualify as types of endurance strength exercise, I was wrong. This is due to the lack of strength training as a component. Trainers recommend a circuit of strength exercises, such as 15 squats or lunges, 10 push-ups or resistance band chest press and repeating these for several rounds. At first, these exercises can be done with body weight only. Then, as you advance, you can add weights to this kind of exercise.

Explosive Strength

Typically, this strength training involves explosive, high-energy effort in a high intensity workout. However, this type of exercise is not always advisable for seniors. Studies have shown that muscle power is the key to remaining functional as we age. If this is true, it’s essential that we modify traditional strength-training methods. Instead of emphasizing “slow, controlled” resisted movements with a focus on heavy weights, the emphasis should shift towards prioritizing movement speed.

Some of these aforementioned studies have shown that speed is a more important component for strength building than the amount of weight. Because the focus is upon speed, many weight machines are not appropriate for this type of movement. It is therefore recommended that body weight, resistance bands or free weights be used. Think low weight (40-60% of maximum weight), and high speed, explosive (fast) lifting with a slower release (letting down) of the weight. Aim for 3 sets of 8-12 repetitions (lifts).

Below are 4 great exercises that don’t require resistance bands or free weights:

Power Stand (Beginner Level):

Sit in a chair with arms folded across the chest.
Stand up swiftly without jumping.
Slowly return to the seated position.
Repeat the process, emphasizing quick standing movements.

Hops (Intermediate Level):

Hop forward over a line, ensuring both feet move together.
Lift a few inches off the floor and land softly.
Enhance coordination and agility through controlled hopping.

Jumps (Advanced Level):

Perform with or without a chair.
Start with hops to teach proper landing form.
Squat into a loaded position, explode upward, raising arms overhead.
Land softly, reset, and repeat for advanced power development.

Up and Go (All Levels):

Sit in a chair in a ready position.
On “go,” swiftly take off into a speed walk.
Create variations like walking a distance, sitting in another chair, maneuvering around a cone.
Emphasize quick explosion and acceleration from the chair.

Maximum Strength

As the name implies, maximum strength is the most weight you can carry, lift or push in a single repetition. Here, you would train with higher weights and slower, fewer repetitions. Typical exercises would be push-ups, bench press, curls as well as squats, leg press and leg curls. For seniors, it is not necessary to strive to lift maximum weight, but instead to choose a weight that causes you to tire after 8-10 repetitions. If you do 3 sets, it is likely you may see a decrease in the number of times you can lift the wait with each successive set. Resistance bands can also work if you select a heavier resistance band.

Water Aerobics

Speed Strength

Maintaining speed and agility is crucial for seniors, as it directly impacts their ability to perform routine activities with ease and confidence. Working out with regular speed exercises can have a significant impact on your overall physical health and functional mobility. Examples of 3 speed exercises for seniors are described below. That said, I think this video, from Silver Sneakers, is much more helpful.

Exercise #1: Sprinter to Balance

Perform three slow reps and three quick reps on each side to engage your movement from front to back.

How to do it: Stand tall with your feet hip-width apart. Take a step back with your left foot, keeping it on the ball. Ensure your right foot remains flat on the floor to anchor your body weight. Bend your knees slightly and adjust your body to find a comfortable sprinter’s starting position.

Pause here to test your balance, then bring your left foot forward to the starting position, resting your toes on the floor. Pause and repeat on the same leg. Complete three slow reps and three quick reps. Switch legs and repeat, stepping your right foot back.

Make it more challenging: Lift your back foot off the floor as you bring it forward.

Exercise #2: Side Step and Hold

Perform three slow reps and three quick reps to work on lateral movement.

How to do it: Stand with your feet wide apart, knees slightly bent, and chest lifted. Bend your knees and hips slightly into a small dip. Push through your feet, raising your body on your right leg, bringing your left leg in to meet your right, and balance on the ball of your left foot. It’s acceptable to drag your toes.

Pause, then step your left leg back to the starting position. Repeat the movement to balance on your left leg. That counts as one rep. Alternate side to side. Complete three slow reps and three quick reps.

Make it more challenging: Lift your moving foot off the floor instead of balancing on the ball of your foot as you bring your feet together.

Exercise #3: Side Step and Rotate

Perform three slow reps and three quick reps to engage rotational movement.

How to do it: Stand with your feet wide apart, knees slightly bent, and chest lifted. Step your right leg out to the side. Simultaneously, raise your arms to chest or shoulder level and rotate slightly to the left. Let your eyes follow your arms.

Pause, then bring your feet together and return to the starting position. Repeat the movement, stepping your left leg out to the side and rotating slightly to the right. That’s one rep. Continue alternating side to side. Complete three slow reps and three quick reps.

Make it more challenging: Bend your knees more to target your leg and glute muscles. Additionally, extend your reach further for an added challenge.

Starting Strength

Starting strength is the first “push” of movement from a fixed position (no momentum). Improving and maintaining your initial strength can boost your capacity to initiate actions or movement. This allows you to lift heavier weights, increases your ability to accelerate in various movements, and supports smoother transitions from seated to standing positions.

Dead-start kettlebell swings: SKIP THE AD! This video shows swinging with just the right hand. Of course, you would also do the same with the left arm. Alternatively, you can perform this swing holding the kettlebell with both hands. 3 sets of 8-10 repetitions. Be sure to use a kettlebell that is not too heavy.

Sprinter jumps: SKIP THE AD! This video is also only showing half of the exercise. You would perform this exercise with both legs, 3 sets of 8-10 repetitions.

Chair squats: This is a great, detailed video on how to complete the chair squat exercises. The video critiques technique and gives you alternatives to make the exercise easier or harder.

Relative Strength

Relative strength gauges your strength in proportion to your personal size, considering your individual abilities, size, and progress over time. More simply, it boils down to the strength-to-weight ratio. There are no specific exercises for this strength type as it reflects the sum of the other strength types you possess.

If you would like to establish your relative strength baseline, record the maximum number of repetitions you can perform in a particular body weight exercise, such as push-ups. Divide this number by your body weight. As you progress and become stronger, you should observe an increase in the number of repetitions you can do, indicating an improvement in your relative strength over time.

Conclusion

As we age, it is critical that older adults remain active. If possible, it is best if you begin these exercises while still in your 50’s. However, if you are older and have led a sedentary life or perhaps recovering from injury, these exercises can help you improve your strength and overall health. Start slow and consult your doctor if you are completely new to strength training.