Strength Training for Seniors: Staying Motivated Together

The benefits of strength training for seniors are that it improves muscle strength and mobility, boosts bone density and reduces osteoporosis risk, enhances balance and reduces fall risk, supports a healthy weight and metabolism, and improves mood, sleep, and overall well-being. When done in a group setting, it adds motivation and the social aspect of things.

America's Health Ranking shows that 31.7% of Americans aged 65 and older who are in fair or better health do no physical activity or exercise. This is a real problem, as a sedentary lifestyle can lead to further health issues.

What's great is that if you're after active aging in Texas, it's easy when you're in a senior living community. There are classes in Arlington, TX, you can take, such as strength training for seniors.

Should a 70-Year-Old Do Strength Training?

Yes, 70-year-olds should definitely do strength training! However, you should have medical clearance first for peace of mind. 

You should also follow a safe and age-appropriate plan. The key is to choose gentle and controlled exercises and to progress slowly. Working with a trainer or physical therapist can be beneficial too.

The Benefits of Strength Training for Seniors

Strength training as senior fitness in Arlington, TX, may sound daunting, but it's actually fantastic for older adults. Here's what you can get from adding this type of workout into your routine.

Improves Muscle Strength and Mobility

The most obvious benefit of strength training is that it rebuilds muscle mass, which naturally declines as you get older. When you have strong muscles, you'll have better stability and posture, and the ability to perform daily tasks will be much easier.

As a result, you'll retain your independence, and you'll be less fatigued during normal activities.

Boosts Bone Density and Reduces Osteoporosis Risk

As people get older, they have a higher risk of osteoporosis, which is essentially brittle bones that break easily. This might sound scary, but the good news is that strength training can stimulate bones, helping them rebuild and become stronger.

Once you improve your bone density, this will reduce the likelihood of fractures from falls and other accidents.

Enhances Balance and Reduces Fall Risk

Older adults are prone to trips and falls since their reactions aren't as good, their muscles aren't as toned, and their eyesight may not be as sharp either. This is why fall prevention methods are crucial.

One particular way to prevent falls is to strengthen your body, and this is possible through weight training. You'll develop better balance and coordination, and you'll be able to react faster and maintain stability better as well.

Supports Healthy Weight and Metabolism

As we get older, our metabolism slows down, and our muscle mass decreases too. As a result, weight management can be a real challenge.

Fortunately, weight training can counteract this since you'll increase lean muscle tissue. This burns more calories at rest than fat does, which gives you a metabolic boost. This will make it easier to maintain a healthy weight.

Improves Mood, Sleep, and Overall Well-Being

Strength training can support your emotional and mental health, especially if you take group classes for seniors. Exercise already releases "feel-good" hormones (endorphins), but if you add in the social aspect of things, it's even better! Social motivation for aging adults can keep you accountable and fight loneliness and isolation too. 

You'll also experience better sleep since strength training can reduce restlessness and help regulate your energy levels.

How Many Times a Week Should Seniors Lift Weights?

In most cases, older adults benefit from lifting weights 2-3 times a week. You should have at least one rest day between sessions for recovery.

Also, each session should be 20-40 minutes of full-body exercises. But if you're more advanced, you can train a bit more.

Just remember that strength training doesn't need to be intense to be effective.

Frequently Asked Questions (FAQs)

What Is the 3-3-3 Rule for Working Out?

The 3-3-3 rule for working out is a simple structure that seniors can follow. It helps build a balanced and sustainable fitness routine. The rule is as follows:

• 3 types of exercise (cardio, strength training, flexibility or balance exercises)
• 3 times per week
• 30 minutes per session

What's great is that this schedule is flexible, so you can mix and match your workouts all throughout the week based on your energy levels and mobility.

What Is the Best Weight Lifting Routine for Seniors?

The best weight-lifting routine for seniors is one that focuses on:

• Full-body strength
• Safe form
• Gradual progress

Typically, this should be 8-10 exercises that target all major muscle groups (legs, hips, core, chest, back, shoulders, and arms). Senior-friendly exercises include:

• Bodyweight squats
• Chair stands
• Step-ups
• Light dumbbell chest presses
• Rows
• Bicep curls
• Tricep extensions
• Core exercises (e.g., seated marches or gentle planks)

You should do 1-2 sets of 8-12 repetitions and start with very light weights or resistance bands. In addition, warm up 5 minutes beforehand and rest 48 hours between sessions.

What Are Common Strength Training Mistakes?

It's easy to make strength training mistakes, especially if you're eager to see results or are unsure about proper form.

One mistake is lifting too much weight too soon. It's better to go low and slow, as you risk injury and joint strain otherwise.

Another mistake is skipping warm-ups or stretching. This can lead to stiffness and reduced mobility during your workouts. You should also avoid poor form or rushing through movements, as you won't get optimal results.

Don't forget to rest between sessions too. Your muscles will need adequate recovery time before you work out again.

Try Out Strength Training for Seniors

Strength training for seniors may sound like a crazy idea at first, but keep in mind that it doesn't necessarily involve extensive workouts. Instead, it focuses on rebuilding muscle to help you retain independence and mobility.

If you're finding it hard to stay motivated, then find an exercise community, such as one in your senior living community. You just might make a workout buddy while you're at it!

To find out more about senior living in Arlington, TX, get in touch with us today. Arlington Plaza Senior Living is a pet-friendly community that has many opportunities to connect, such as weekly outings to local restaurants.