Sports GuideWorkout Guide

Strength Training for Seniors: 4 Easy Tips to Getting Started

strength training for seniorsPhoto by Kelly Sikkema on Unsplash

Strength training is an outstanding thing to practice for people of all ages as there are copious benefits that go along with it. People strength train for a number of reasons; the most common reasons are to lose weight and to build muscle tone. People of all ages and capabilities can benefit from strength training, but perhaps the demographic that can benefit the most is seniors. What are the appropriate strength training for seniors?

Seniors can benefit from strength training because this kind of training will preserve, build, and repair their muscles; allowing them to get a better quality of life in their elderly years. If you are a senior that is considering weight training, here is what you need to know. 

What You Need to Know About Strength Training as a Senior

A specialist from a company that provides in-home care for seniors suggested that all seniors should consider some sort of strength training as it will help them complete everyday life tasks with ease. Here is how seniors can get started with their strength training journey.

Talk to a Trainer

Strength training can be done at home, in a nursing facility, or at a gym. Additionally, there are many intensity levels and kinds of strength training for seniors to try. With that being said, as a senior begins training, he or she should consider talking to a strength trainer. Trainers will be able to suggest the kind of training that an elderly person should do as well as teach him or her how to do movements correctly.

If a senior wants to strength train at home, talking to a trainer will teach him or her the basics that he or she can practice for the rest of their life. Adding on, if a senior rather work out with other seniors, it will be worth the senior’s time to look into strength training classes hosted at local gyms or nursing homes. 

Make Sure You Are Eating Right Too

Strength training is very much dependent on how a person eats. Many people overlook this aspect of health when it comes to strength training, however, eating right is how seniors will see the most results. Seniors that are strength training should make it a point to eat foods that are low in added sugar and high in protein; this is how they will build muscle tone.

Some foods that seniors should incorporate into their diets as they strength train include:

  • Wild-caught fish
  • Organic chicken; minimal red meat and pork
  • Beans 
  • Organic fruits and vegetables
  • Eggs
  • Protein shakes
  • Yogurt

Work Around Your Injuries

If you are a senior that is learning how to weight train, make sure that you are working around your injuries. Meaning, if you have back problems, don’t use heavy weights or do movements that incorporate extensive use of back muscles. An easy way to work around your injuries is to look up movements that avoid problem areas or work to make them better. To find alternative movements, you can look online or talk to a physical therapist or trainer.

If you don’t work around your injuries, you put yourself at risk of hurting yourself more. Don’t try to push yourself to work around your injuries, listen to your body to get the most out of your strength training. 

Know Your Capabilities

Similar to working around your injuries, make sure that you are aware of your capabilities; know what you can and can’t do. If you are new to strength training, don’t try to do complicated movements with heavy weights, you run the risk of hurting yourself or aggravating existing injuries. Also, if you know certain areas of your body are stronger than others, work towards improving your weaker areas, while also striving to perfect your strong areas.

Seniors Can Benefit From Strength Training

If you are a senior that is looking to improve your overall health, or you are simply looking for something new to do and keep you active, strength training is a great option. However, before you start weight training, do research to find what kind of strength training interests you and where you want to do it at. 

About the Author

Kelsey Simpson enjoys writing about things that can help others. She lives in South Jersey and is the proud companion to two German Shepherds and spends her free time volunteering in dog shelters.

Mick Foley
the authorMick Foley
An aspiring Pro Wrestler, Mike loves working out in the gym and attending MMA classes. When not lifting weights, Mike will most probably be lifting his PS4 controller. He writes for Resistance Pro to share all that he has learnt.