Whether you’re a senior over the age of 60, 70, 75, or 80, it’s never too late to start incorporating strength exercises into your weekly workout routine.
Strength training at an advanced at can do many things for your longevity and quality of life.
First, you’ll be able to get around easier, lift things like groceries, and get up and down off a couch or chair.
Next, strength training will increase bone density, decrease the risk of falls, while improving your heart, brain and joint health.
Strength training can and should begin at any age. It’s never too late to improve your strength or your overall health and well-being. (Just don’t forget to check with your doctor before starting any exercise program).
With that being said, let’s get into the:
7 of the Best Strength Exercises for Older Adults
#1 Squat
The squat will be one of the most important exercises from here on out. Squat’s will challenge your quads, hams, and glutes, all muscles you’ll need to get out of a chair, a bath tub, or out of bed in the morning. Try chair squats, wall squats, air squats, sumo squats, and squats with dumbbells as you progress. All of these squat variations will help you progress from your having a hard time getting out of a chair, to being able to spring out of bed in the morning.
#2 Lat Pull down
Begin strengthening your back and your biceps through a series of lat pulldowns twice a week. An easy exercise to get used to, the lat pull down is something you can safely start immediately. Make sure you start light, use correct form, and gradually progress as you become stronger.
#3 Recumbent Bicycle
Another safe and simple way to strengthen your legs is through the use of a recumbent bike. A recumbent bike will allow you to build muscle and strength train in front of your tv, in the comfort of your own home. If you are able, I would recommend you use a stationary bike so you can challenge your back muscles at the same time.
If you are serious about getting a bike but are unsure which one to get, check out the Schwinn Recumbent Bike Series. Backed by a solid design, the Schwinn bike makes for a comfortable, amazingly smooth ride. Use this in front of the tv every night and never miss a workout or an episode of your favorite tv show.
#4 Pushup
A great way to improve your chest, shoulder, tricep, and ab strength can be done with a simple pushup. If you are just beginning, start with a wall pushup and work your way to knee pushups and full body pushups. Try 3 sets of 8, 2 to 3 times a week. Make sure you have someone help you get up and down off the ground if you are uncertain you are able to do that.
#5 Stair Climber
An easy way to increase leg strength is with the use of a stair climber. Using this machine a few times a week will make regular stair climbing easy and effortless. Increase your speed as you build your strength and give your legs that added pep and vigor they’ve been needing.
#6 Plank
A strong core is invaluable, especially as you age. Older adults especially should be adding the plank into their weekly or daily routine. A strong plank will help you keep your balance, give you better posture, and protect your lower back.
#7 Recumbent Cross Trainer
The recumbent cross trainer is a great way for older adults to train the muscles needed for pushing, pulling and leg pressing. I would often have my clients use these when not training with me that day. It’s one of those devices that also acts as a cardio machine, improving endurance and heart health.
One machine I constantly had my clients on was the Teeter FreeStep Recumbent Cross Trainer and Elliptical. It’s easy to get in and and out of, while giving your body the resistence it needs for a great strength workout. Backed by a great design, this device has very little impact on your joints.
Summary: 7 of the Best Strength Exercises for Older Adults
Strength training is one of the most important things you can do for your body. Even through strength training is beneficial for anyone at any age, it is especially important for people that depend on it to live a longer and happier life. Incorporate these 7 strength training exercises into your weekly regimen and become a stronger, healthier person.
Don’t forget to check out my article: Top 7 Back Strengthening Exercises for Seniors and Elderly
