Why Strength Training for Seniors is Important

As we age, we tend to lose strength and mobility. A loss of coordination, balance, bone density, and muscle contributes to falls and fractures. This is the leading cause of hospitalization among older adults. But age-related strength loss is preventable. Even sedentary adults can build muscle late in life when introduced to strength training. Learn more about the importance of strength training for seniors, including some benefits you may not be aware of.

Aging and Strength

Sarcopenia is the scientific term for loss of muscle mass. It occurs naturally as we age. Adults over the age of 30 may lose up to 5% of their muscle mass each year. Unless, of course, they continue to strength train. The old adage, ‘use it or lose it,’ is true!

Research demonstrates that regular strength training exercises, performed just 2-3 times per week, combat age-related frailty and reduce risk of injury or falls. As an added benefit, strength training increases one’s sense of independence and enjoyment in life. 

You’re at greater risk of sarcopenia if you’ve led a high stress or sedentary life or if you experience systemic inflammation due to a poor diet. 

Can Seniors Benefit from Strength Training?

It was once presumed that strength loss with age was inevitable, but science now knows this is not the case. Age-related muscle loss is preventable with strength training. Older adults who begin strength training after the age of 50 can still build muscle and preserve strength. 

The benefits of strength training for seniors goes beyond muscle mass and include the following:

• Improves Body Composition

Building muscle improves your metabolism and helps burn fat. A drop in body fat has positive health consequences that include reduced risk of heart disease, diabetes and cancer.

• Improves Bone Density

Resistance based exercises preserve and improve bone density. This helps maintain posture and reduces risks of osteoporosis and fractures. 

• Improves Mobility

Preserving muscle function improves mobility and balance, putting you at less risk of falls or injury. Falls are among the most common reasons seniors are admitted to the hospital.

• Improves Sleep

Studies show fit seniors sleep better than their overweight or untrained peers. Sleep is among the most important factors for reducing risk of cognitive decline and improving quality of life.

• Improves Mental Health

Maintaining strength well into old age keeps you independent longer. Seniors who lift weights report increased energy, more enjoyment in life and fewer instances of depression. 

Safe Strength Training for Seniors

When beginning a new workout routine as an older adult, it’s important to work with someone who can customize a program that meets you at your current fitness level, while challenging you appropriately. This is where a personal fitness trainer can help. 

Everyone ages differently, and everyone begins from their own unique starting point. A strength training program for someone who’s been an athlete their whole life will differ from a strength program for someone who’s been sedentary.

Because testosterone declines with age in both men and women, muscle gain requires proressive resistance training in which exercises become more challenging over time. A personal fitness trainer can help you create such a plan. They’ll also keep you safe and free from injury by monitoring your movement and progress. 

The best strength training programs for seniors complement strength training with mobility. Resistance training elements may include the following:

• Bodyweight Exercises

Your own body weight can be an asset in strength training. Planks, leg lifts, air squats and balance exercises are a great way to begin, and all improve strength and coordination. A personal trainer will teach you to perform bodyweight exercises effectively while motivating you to challenge yourself through each.

• Weight Lifting

As body weight exercises become less challenging, you can add weight to these same movements, or incorporate a weight lifting routine. Weight lifting is also an appropriate way for seniors to begin strength training. A personal trainer will not only act as a spot, but will ensure proper and safe form.

• Resistance Band Exercises

Resistance bands may be added to weight lifting exercises or used on their own to build strength. Unlike traditional weight lifting, bands offer variable resistance which makes an exercise challenging throughout the arc of movement. A personal trainer can educate you on which resistance bands exercises are best for you.

Personal Fitness Training for Seniors

The best strength training programs for seniors include nutritional education. As we age, it becomes increasingly difficult to process protein, a necessary component of muscle building. Older adults who are trying to build muscle benefit from consuming more protein than when they were younger.

A diet that’s high in protein and healthy fats, while low in simple carbohydrates, promotes muscle growth and fat loss for a stronger body composition. Your personal trainer will help you come up with a solid nutrition plan that will support your goals for a healthier, happier life well into old age.