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Strength Training for Seniors
Strength training for Seniors is a vital part of a comprehensive training program! Without strength, daily tasks can become laborious and sometimes painful, challenging our quality of life.
A good resistance program is an opportunity to learn the correct techniques that enable you to stay safe.
What do I know?
While in Grade School, I injured my back lifting weights with three of my buddies in the garage. That was the beginning of my weight training career. My first weightlifting injury was at age thirteen.
My weight training career continued through High School, College, and Professional Football. I was a sprinter, so POWER was my specialty, ‘fast-twitch’ muscle groups for quick, powerful movements less than ten seconds.
Strength training for Seniors? As a Functional Aging Specialist, I’m a great choice for clients! I’ve made every mistake possible!
Strength Training: The Possibilities
A comprehensive strength training program for Seniors can develop firmness while losing body fat. Elders can lift weights or use resistance bands to build stronger muscles, and most importantly, do it safely.
Ladies can lift weights and/or resistance train without getting big and bulky muscles. Trust me. You can do this!
Know Yourself
Everyone should see the Doctor before starting a weightlifting or resistance training program. Obtaining adequate information regarding Heart, lungs, joint problems, and surgeries must be considered in building a safe routine.
Strength training after 60 is a essential. Most issues can be addressed, so just because you have a problem doesn’t mean you can’t resistance train safely. If you are starting new, consider hiring a coach. They can demonstrate essential techniques regarding the correct form of movement and the right way to breathe. Understanding and performing both will inhance your performance.
Strength Training: The Journey
Ronda hobbled into the Club after her knee replacement. She was finished with her physical therapy and in good spirits. Her concern was the need for more strength. Before her operation, she stayed home sedentary.
As we age into our ’60s and ’70s, it’s common for an elder to lose 3% muscle mass yearly. At first, that doesn’t seem like much until you consider 6% in two years!
What?
That’s 12% of your muscle mass in four years? That is dangerous AND always affects an elder's ability to balance!
Ronda has osteoarthritis in her good knee and both hips. She also struggles with osteoporosis. Keep in mind, starting at about age 40, women can lose up to 20% of thier bone mass.
That’s a slender Lady with frail bones!
So, what about Ronda; she’s seventy-eighty years old?
Strength training for Women can begin with just warming up and moving her joints. The dumbbells, resistance bands, balls, and kettlebells can be included when she is ready.
Strength Training for Seniors: The Results
How did we start? Warm-up, then with the TRX pull and push slow and easy. With steady movements, her arthritis is not an issue. Ronda does a complete flexibility/stretching routine twice a week and her resistance and weight training routine twice a week.
She knows how to work with free-weight, resistance bands, and machines. As she works her muscles with lightweight and high repetitions, she is putting force on the bone structure in use. So, we can improve her bone density by placing resistance on all her major muscle groups.
Soon Ronda will travel again! She is very independent, speaks three languages, and LOVES meeting new people!