Strength training is often called resistance training, a crucial component of any fitness regime. As we get older, our muscles tend to weaken and lose mass, resulting in decreased mobility and limitations in daily activities. However, regular strength training exercises can help seniors maintain muscle mass and improve overall health. A good exercise routine should target major muscles like arms, legs, and core.
We prepared exercises specially designed for seniors over 65 years old! So keep reading to see the following strength training exercises!
What is Strength Training?
Strength training involves pushing or pulling resistance to build strength and endurance. You can perform this using your body weight, resistance bands, free weights, or machines. Strength training is often associated with weightlifting, but it’s important to note that any exercise involving resistance can help build muscle strength.
What Are The Health Benefits Of Strength Training Exercises?
Strength training exercises has enormous health benefits for seniors. It can help increase muscle strength & mass and improve balance and range of motion. Regular resistance training also helps maintain independence and can improve flexibility, posture, and coordination.
How to Begin Strength Training Exercises?
It is crucial to consult with your physician before starting any exercise regimen to guarantee that you are in good health and can engage in physical activity safely; this will help to ensure that you are not putting your body at risk and that you can maximize the benefits of your workout routine.
Before starting any exercise program, discuss your fitness objectives with your physician. Once cleared by your physician, there are a few tips on how to start strength training safely:
- It’s best to begin slowly and gradually increase the intensity as you go along.
- Choose a few exercises that focus on the major muscle groups in your body.
- It is necessary to maintain proper form and technique while doing any exercise.
- Rest days are essential for your muscles to recover and build strength.
- Work with a personal trainer or physical therapist to help create an appropriate routine.
With the guidance of a personal trainer or physical therapist, you can safely create a routine that works for you & helps you achieve your fitness goals and avoid injury.
Finally, it is vital to listen to your body. If you are experiencing pain or discomfort, it is best to stop exercising and speak with a doctor. During strength training exercises, observe how your body feels throughout each exercise. You should always feel challenged but never strained. You can stay safe while achieving your desired fitness goals with proper form and technique!
5 Strength Exercises For Seniors
This article will discuss several strength training exercises for seniors that you can perform with a sturdy chair to help improve your balance. These exercises are designed for seniors and can be easily modified depending on your abilities and goals.
Remember, it is essential to consult with your doctor before beginning any exercise program, especially if you have a health condition or an increased risk of falling.
Staying well-hydrated while engaging in physical activities is essential. Drinking enough water can prevent dehydration, fatigue and muscle cramps. It also helps lubricate your joints, making exercises for seniors more manageable and safer. When engaging in strength training, drink water before, during, and after your session.
Isometric Knee Press
The isometric press is one of the best and most fundamental beginner exercises for seniors that targets your core muscles. It improves core stabilization, which results in improving balance and motor control. By pressing and holding, we create muscle tension, improving muscle endurance and strength.
How to perform the exercise:
- Sit on the chair in an upright position with your feet flat on the floor. Place your arms on your thighs.
- With an inhale, prepare for the movement. With an exhale, press your hands on your thighs and, at the same time, raise your heels off the floor and press your legs up to your hands.
- Imagine creating a counterforce. Tighten your abdominal muscles as if you were preparing for a punch.
- Hold for 3-5 seconds and release the tension.
- Return to the starting position and repeat.
Be mindful not to raise your shoulders toward your ears as you press your hand down. If you have an option, perform this exercise in front of a mirror to check you are not lifting them.
Modification:
- Try doing the exercise with only one leg for a more formidable challenge.
- The starting position is the same as for the essential exercise.
- Press down with your right hand on your right thigh and raise your leg.
- Hold for 3-5 seconds and release.
- Repeat with the left leg. By lifting the leg, the core muscles must contract even more, and we must also stabilize the hip joint.
Horizontal Pull
Horizontal pull is an effective bodyweight exercise that targets your arms and upper back. Improving posture and increasing range of motion are some benefits it provides. Even though we do not use weights, it provides enough tension to enhance upper strength. Upper solid body muscles help in everyday activities such as carrying and picking up objects.
How to perform the exercise:
- Sit upright on a stable chair. Sit closer to the backrest so that your elbows can touch it.
- Please raise your arms before you, with your palms facing each other.
- Make a fist with your palms and pull your arms back, bending the elbows.
- Push them behind your back and press them on the backrest. Squeeze your shoulder blades.
- Hold for 3 seconds and release.
- Extend the arms to the starting position.
- Repeat the movement.
Be careful to keep your shoulders down; do not lift them. Push your chest forward and shoulder back, squeezing your shoulder blades. In that way, you will engage more muscles.
Modification:
Suppose your mobility prevents you from pushing the elbows so far back. Go as far as possible; you do not need to touch the backrest.
HIP FLEXION + EXTENSION
Hip flexion and extension is a great lower-body exercise mainly targeting hip muscles. It improves stabilization and mobility, as well as strengthens the glutes. Strong hip muscles help us with walking, which is one of the most important daily activities.
How to perform the exercise:
- Position yourself at the back of the chair and move it near the wall.
- Place your left arm on the chair and the right on your hip. Stand hip-width apart.
- Transfer the weight on your left leg and lift your right leg, bending the knee.
- From this position, swing with your leg back, extending the knee and moving the leg back.
- Keep your leg fully extended and your toes pointing straight ahead.
- Bring the leg forward and repeat the exercise.
- Perform all repetitions with your right leg.
- Take a short break and shake your legs quickly, then transfer the weight to your right leg and repeat the same movement with your left.
- Perform 8 to 10 repetitions with each leg.
Be careful not to turn your pelvis to the right or lean forward with your upper body. The knee should be fully extended while only moving from the hip.
Modification:
You can perform a seated variation if this exercise is too strenuous due to mobility/health issues.
- Please sit up straight in a chair and keep your feet firmly planted on the ground.
- Place your hands on your thighs.
- Raise your left leg a few inches from the ground and straighten your knee. Lower your knee and place your leg on the floor.
- Next, lift your right leg, extend the knee, and bend it to place it on the ground.
- Repeat the exercise. Alternate between left and right leg.
STANDING DIAGONAL ARM AND LEG RAISE
OR SEATED VARIATION WITH ONLY ARM RAISE
Standing diagonal arm and leg raises is a great whole-body exercise that strengthens the back and glute muscles. It is also an effective way to improve posture and prevent back pain.
How to perform the exercise:
- Assume an upright position with your feet hip apart while behind the chair.
- Place your left hand on the chair and keep the right at your side.
- Transfer the weight to your right leg.
- Now, simultaneously raise your right arm and left leg behind you. With minimum spine movement, your arm should travel overhead and your leg behind you.
- Extend your knee and elbow as if pushing something behind you.
- Hold this position for a moment and then return to the starting position.
- Perform all repetitions with one side first, and then place your right hand on the chair, transfer the weight on your left leg and raise your left and right leg.
- Complete 8 to 10 repetitions on both sides.
Make sure you perform the exercise at a slow pace. Pay attention to proper form. Try not to lean forward with your upper body. If you can’t keep your knee fully extended, slightly flex it. This exercise is effective if you are experiencing back pain because it improves mobility and strength.
Modification:
- To modify this exercise, you can sit on a chair.
- Make sure your posture is nice and tall.
- Roll your shoulders and bring your upper body forward.
- Sit on the edge so that your palms are touching the seat. Turn them toward you.
- Lift your right arm overhead and, at the same time, press your left hand to the chair. ( You should feel the muscles in your arms and upper back. )
- Hold for a few seconds and release.
- Next, repeat with the other hand. Raise your left arm and press your right to the chair.
- Keep an upright posture and squeeze your shoulder on your back. Alternate between the left and right arm.
CHEST PRESS UP ON CHAIR
Chest press-up is the fundamental upper body exercise that strengthens your upper arms, shoulders, and trunk. We use those muscles when we want to push something, or they can help us stand up from a sitting position.
How to perform the exercise:
- Place a chair on the wall so that the back of the chair faces you. Make sure the chair is stable.
- Place your arms on the chair and step a few inches away so you are leaning on it with your arms.
- Keep your heels on the ground.
- Engage your core, and now, lower toward the chair, pushing your elbows out to the side.
- Going toward the chair, you can lower just a few inches and return to the starting position.
- Perform 10 to 12 repetitions.
Maintain a straight line without lowering or lifting your hips. If this is too difficult, you can stand closer to the chair. Perform the exercise at your own pace and, if needed, take a break between the repetitions. Initially, this exercise may be challenging, but it will become simpler with repetition.
Conclusion
As we age, physical fitness becomes an issue. Age-related changes can decrease strength and flexibility, making staying steady on our feet increasingly challenging. Fortunately, with regular strength training exercises and practice, seniors can improve their balance, resulting in more energy and better posture.
Strength exercises are an ideal way to improve physical strength and stay healthy. Exercise regularly to help you feel better, have more energy, and live longer!
Performing strength training exercises with proper form is vital for preventing injury. Before beginning any exercise program, consult your doctor, physical therapist or fitness professionals. With their guidance and with good form, you can ensure that you exercise safely and effectively.
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