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When you think of exercise, do you think about a hard aerobic workout? Most people envision running, taking a spin class, or otherwise sweating it out with cardio workouts in a gym. But strength training is vitally important too. That is especially true for seniors and the elderly, who need strength training to help keep their bones strong and prevent age-related loss of muscle mass.
According to Frontiers in Sport and Active Living, muscle mass among those between the ages of 50 and 70 decreases by about 8% each year. That loss of muscle mass can contribute to frailty, which increases the risk of falls. And the older you get, the more dangerous falls become – as bones become brittle with age, falls become more likely to result in traumatic brain injury or fractures.1
During a four-year study of almost 24,000 adults, researchers found that fractures most commonly occurred among those around the age of 58, and over 64% of those fractures occurred in women. The journal PLOS ONE reported the study, which names frailty as a top cause of fractures among seniors. The presence of other health problems, such as diabetes and obesity, can make the odds of falling and getting hurt even worse.2
But a resistance to exercise is common, and not just among the aging. While some people thrive on exercise and look forward to each session, many of us dread the thought of going to a gym, especially when it’s a new habit we’re trying to build. When you don’t have good muscle strength to begin with, or when you try to start out with weights or resistance bands that are too much for you to handle, it’s easy to become sore, frustrated, and discouraged.
And that’s part of the reason why fewer than 15% of those aged 65 and older engage in strength training on a weekly basis, according to Clinical Interventions in Aging. Many of those who begin strength training usually stop due to injury or illness. But unfortunately, the odds of injury actually increase when strength training isn’t a part of weekly exercise.3
How can you build up a good habit of strength training when it’s the last thing you really want to do? Fortunately, there are ways to make the exercises easier.
Getting Started with Strength Training
Starting any new exercise regimen can feel difficult, and that might be especially true of strength training. That’s because you won’t see immediate results – it takes time to build muscle and strengthen bone – but also because in order to work best, strength training should push you out of your comfort zone. That means the exercises can feel really hard at first. And because it’s so hard, it can make you want to quit almost as soon as you begin.
That’s why your mindset matters so much. Going into strength training with the understanding that it will take a while to see results of your hard work can help you stick with it for longer. When you do start to see results, it will likely help you find the motivation to keep going. But in the beginning – patience is your friend!
Before you begin any sort of exercise routine, talk to your doctor about what is best for you. Some medical conditions or physical ailments can mean that traditional strength training isn’t a good idea. In that case, speak to a physical therapist or personal trainer to figure out what you can do safely to boost the strength of your muscles and bones.
It’s also a great idea to wear a medical alert necklace as you embark on any sort of exercise regimen. If you suffer any sort of injury while you are working out, you can get the help you need right away. Hopefully you will never need to use the panic button when you’re working out, but it’s a safety net, just in case. That can provide the peace of mind you need to get started with the exercises and get the most benefit out of the physical activity.
Getting started begins with pacing yourself. Experts say that strength training only twice per week is more than enough to make a difference. It’s very important to start out slowly and work your way up. Not only does this help you avoid injury, it can also give you a good benchmark on how well the training is going.
For instance, if you struggle to use three-pound weights this week but can use them easily a few weeks later, that’s a sign that your body is growing stronger. You might also notice changes in your day-to-day life. Perhaps you find that it gets easier to lift that heavy casserole dish from the oven or picking up the grandkids doesn’t take as much effort as it used to.
These are the little signs that strength training is working. And if it’s making your muscles stronger, you can be rest assured the same thing is happening with your bones.
Good Strength Training Exercises for Beginners
The key to making resistance training work better for you is the use of compound movements. This means you are using exercises that work multiple joints in the body, and thus work multiple muscles at the same time.
Here are some great exercises to help you do that. As you work out, begin with weights you can lift for twelve repetitions per set. You might be able to handle something heavier than that, but starting out with lower weights or resistance can help ensure you don’t get injured by lifting something that’s too much for you.
Between each set, allow at least two minutes of rest time. You could go up to five minutes of rest if you need it. This allows your muscles to recover a bit and ensures you can give the best effort to complete the exercise routine. Start out with up to three sets per exercise.
Soreness after working out is normal. Feeling pain, however, is not. That’s true both during the exercise and afterward. If a particular exercise causes you any pain, stop doing it and consult an exercise professional on other ways to target those particular muscle groups.
(But again, remember to talk to your doctor before you start. Speak to a professional to make sure these exercises are okay for you. And don’t forget to wear a button alarm as you work out.)
Simple Chair Squats
This is an exercise that works almost all the muscles in your legs and helps build up strength in your torso. This exercise doesn’t require weights, but you can add them in as you become stronger. Using a chair is helpful for those who have balance issues.
· Stand with your back to a sturdy chair. Make sure you are close enough that your rear will touch the seat, as if you were sitting down on the edge of the chair.
· Keep your feet slightly wider than your hips. This helps keep you centered.
· Lower your hips and bend your knees. Keep your back straight.
· When your rear touches the chair, use your legs to push yourself back up to the starting position.
· Pause for a moment and then do it again.
· As you get stronger, you can choose a lower chair or surface. Eventually you can eliminate the chair altogether.
Simple Deadlifts
When you think of deadlifts, you might envision workout pros lifting massive weights. But deadlifts can also include small weights that are ideal for beginners. This is an easy one that gets you started.
· Stand with your feet hip-width apart. Your knees should be slightly bent. Your arms should be relaxed with a light dumbbell in each hand.
· Bend forward at the hips and bend your knees a bit more. Keeping your back straight, slowly lower the weights alongside your legs.
· Go as far down as you can. If you can get your torso almost parallel to the floor, that’s great.
· Bring your torso back up, keeping the weight close to your body as you do. Come back to your starting position and take a deep breath.
· Give yourself a moment before doing more reps.
Hip Bridge
This targets the glutes, which are the largest muscles in the lower body. This helps with building leg strength and improving balance.
· Lie on your back. You knees should be bent so that your feet are flat on the floor. Your feet should be about hip-width apart.
· Keeping your feet solidly on the floor, push to lift your hips a few inches off the floor. The goal is to create a straight line with your body, from your shoulders to your knees.
· Hold the position for the space of a deep breath.
· Slowly lower your hips back to the floor.
· Take a moment and then repeat the motion.
Push Ups
These classic exercises can work wonders for upper body strength. Though these instructions are based on doing push-ups on the floor, you can easily modify it by keeping your hands on a step or a table. You can also do these against a wall, though you won’t get as much resistance to build muscle.
· Place your hands firmly on the floor, about shoulder-width apart. Your shoulders should be directly above your wrists. Your legs should be extended behind you with your toes on the floor. The idea is to keep your body in a long, straight line.
· Bend your elbows to lower your body toward the floor. You might be able to lower yourself only a few inches at first.
· If you need to drop to your knees, that’s okay. You will still get the muscle workout in your shoulders, back, and torso.
· Push yourself back up with your arms.
· Take a deep breath and repeat.
Simple Leg Lift
This exercise can help build stability in your core, which helps with your balance and decreases your risk of falls. This is a foundational move that can eventually lead to other exercises as you become stronger.
· Lie on your back on a comfortable mat. Your legs should be extended. Keep your arms in a comfortable position.
· Point your toes. Squeeze your thighs together.
· Lift your legs off the ground. You might only be able to do an inch or two at first. That’s fine!
· Squeeze your stomach muscles to make the movement easier.
· Hold the position for the space of a long breath.
· Lower your legs back to the floor.
· Take a breath and repeat.
Strength Training and Senior Safety
These exercises are simple motions that can feel tough at first. But as you get better at the exercises and your body gets stronger, you will find that they are much easier to do. You’ll be able to use heavier weights, hold the positions for longer, and perform more repetitions. Over time, this will improve balance and reduce the risk of falls. It will also build bone density so that if you do fall down, you are less likely to suffer a fracture.
As you embark on any new exercise journey, senior alert systems can be your constant companion. Having a medical alert device right at your fingertips brings peace of mind and heart as you build up your body.
