“Strength is the fountain of youth,” said Gavin McHale, a kinesiologist and certified exercise physiologist who works primarily with older adults. “Benefits of resistance training, and subsequent strength gains, in older adults include better control of symptoms of chronic disease, pain and depression, as well as prevention of falls, maintaining existing muscle mass, improving posture and stability, increasing bone density, and remaining functional.”
Working out when you were younger was easy; you could work out for long sessions, eat whatever you want, and essentially feel good as new the next day. All that changes when you get into your 60s, 70s, and 80s. But just because you’re not as strong or limber as you once were, doesn’t mean you can’t work out. Strength training for seniors doesn’t have to involve heavy bench-press sets and long workouts, but rather an emphasis on good form and taking it slow.
If you’re serious about drastically improving your health and strength, consider working with weight lifting trainers. With proper personal training, you will be able to start seeing amazing results within weeks of starting your new workout regimen.
When it comes to strength training for seniors, here are a few of the best exercises you can do:
- Knee extensions — Knee extension exercises will help strengthen your knees and entire lower body, subsequently improving your balance, strength, and reducing your risk of falling. If you consistently work out your lower body, you’ll be able to get up and down stairs with ease. Simply sit on a chair with your back straight and slowly extend your legs out in front of you for a few seconds and repeat. It’s best to do 10 repetitions on each leg.
- Slow motion exercise — Slow motion exercise typically only requires between 20 to 30 minute sessions once or twice a week and can provide exceptional results. When you were in your 20s and 30s, you could get away with rapid, intense workouts. That’s not the case anymore, and that’s okay. Slow motion training is a much better and much more effective workout for seniors.
- Bicep curls — Bicep curls are one of the best exercises when it comes to strength training for seniors. Start out with very low weight and make sure you always have good posture. Additionally, make sure to practice breathing out as you lift the weight and breathe in as you lower them back down.
It’s important to note that you should always remember to give yourself a few minutes to warm up and a few minutes to cool down before and after each workout so you don’t tire yourself out.
If you want to learn more about improving your strength in your old age and work with some of the best personal trainers around, give SMX Training a call right away.