What Is Strength Training?

Strength or resistance training involves moving your muscles against an outside force. This force is typically a weight or a stretch band. The added resistance encourages muscle growth.

As we age, our bodies lose muscle mass. This can start as early as 30 but increases every decade. Individuals with chronic diseases or who have reduced physical activity may lose muscle mass more quickly.

Fortunately, strength training can stimulate muscle growth and reverse muscle loss. You can begin strength training at any age and level of fitness, and the exercises can be modified to match your skills.

Types of Strength Training

Strength training exercises can use body weight to provide resistance, especially in the early stages. Examples of body weight exercises include:

• Squats
• Lunges
• Push-ups

Seniors can modify the above exercises. Chair squats, with or without pillows, can replace standing squats, and wall push-ups can substitute for floor push-ups. You can perform partial lunges with a chair for support.

Stretch bands come in various resistance ratings. To reach the desired force, you can switch to a tighter band or double the band. Bands are easy to store and carry and can provide a full-body workout.

Dumbbells are available in a variety of weights, colors and materials. One-pound dumbbells are ideal for beginning exercisers. Once your strength increases and you’ve mastered the movement, you can gradually move to heavier weights.

Why Is Strength Training Important to Seniors?

By strengthening muscles through weight or resistance training, seniors can improve independence and quality of life. You use your muscles all day long, whether it’s taking a walk with friends, picking up a grandchild or pouring a cup of coffee.

Strength training’s benefits also go beyond muscles:

• Joint health. Weak muscles put excess stress on joints. Take the knee, for instance. If the muscles involved in straightening and bending your knees are weak, you may have difficulty walking and climbing stairs. Weak muscles can also contribute to joint imbalance and pain.
• Bone density. The resistance that stimulates muscle growth also helps slow bone loss. As your muscles work, pulling against the weight, they activate adjacent bone cells, stimulating them to grow.
• Balance. Everyone trips or loses their balance occasionally, regardless of age. However, many seniors may lack the muscle strength to recover from a trip, which can lead to a fall and possibly an injury. Resistance training can increase stability and strength so you can regain your balance after a misstep.
• Increased metabolism: As you perform resistance exercise, your muscles are burning calories. Plus, the aftereffect can linger for a while, helping you use up even more calories.

How Can Seniors Begin Strength Training?

You don’t need a lot of gear or a gym membership to enjoy the benefits of weight/resistance training. You can perform many strength exercises in your assisted living apartment with a minimum of supplies: stretch bands, small barbells or canned goods and a sturdy chair.

You can check out local gyms or YMCAs if you're interested in group classes. You can also watch and participate in classes online. Talk to the activities director at Hickory Villa in Omaha, Nebraska, for assistance if you have questions about nearby exercise classes or in-house programs.

Starting any new program requires prep work and comes with a learning curve. Follow these tips to get the most out of a resistance training program.

1. Talk to your doctor before starting any new exercise program. You may need to modify your workout to accommodate specific health concerns.
2. Have a plan. The Centers for Disease Control and Prevention offers a free downloadable workbook for seniors that includes strength training exercises and instructions.
3. Start slow. Doing too much too fast can lead to stiffness and soreness.
4. Rest between days. Your muscles need time to recover after a workout.
5. Stay consistent. Remember, strength training is a lifestyle change, not a task to check off. Progress may seem slow at first, but you’ll be surprised at the results in a few months.
6. Don’t compare yourself to others. Everyone’s body is different. Age, past physical fitness and current health can all affect your progress.

The Importance of Moving

Strength training is just one part of your investment in well-being. Cardiovascular exercise can help prevent heart disease and offers other benefits. Brisk walking, swimming and pickleball are just a few ways to add cardio to your day.

Stretching and range-of-motion activities can help improve flexibility. Try adding a stretching routine to the end of your cardio workout. 

Hickory Villa offers exercise sessions several times a week; check out the activity calendar for details. In addition, you can find Silver Sneaker programs online or at the nearby Maple Street YMCA in Omaha, Nebraska.