Strength Training for Older Adults
Improve Your Health
Focus on Your Muscles
- Consult with your doctor.—You need to make certain you are medically stable before beginning any kind of physical activity program.
- Get good information.—Talk with your doctor, read reputable books, and visit reliable websites. Seek out exercises that are appropriate for your age and physical condition. Remember that workouts that fit naturally with your lifestyle are more likely to become permanent.
- Get the proper equipment or join a health club.—Try dumbbells and ankle weights and even using your own body weight. For example, doing squats can help improve body alignment and an overall sense of balance.
- Aim to do your strength-training exercises at least two days a week.
- Lift as heavy a weight as you can while maintaining proper form.
- Note: You may need to begin with a very light weight (eg, 2 pounds) and slowly progress to more weight.
- Work up to doing two sets of 10-15 repetitions.
- Exercise slowly and use a full range of motion.
- Work on paired muscle groups to get the most benefit. For example, if you are exercising your biceps, also include exercises that will strengthen your triceps.
American Council on Exercise http://www.acefitness.com/
National Institute on Aging http://www.nia.nih.gov/
Canadian Society of Exercise Physiology http://www.csep.ca/
Healthy Canadians http://www.healthycanadians.gc.ca/
20 frequently asked questions. National Institute on Aging website. Available at: http://www.nia.nih.gov/health/publication/exercise-physical-activity-your-everyday-guide-national-institute-aging/20. Updated November 23, 2011. Accessed May 14, 2012.
Chapter 5: active older adults. Centers for Disease Control and Prevention website. Available at: http://www.health.gov/paguidelines/guidelines/chapter5.aspx. Updated October 16, 2008. Accessed May 23, 2012.
Nelson M, Wernick S. Strong Women Stay Young. New York: Bantam Books; 1997.
Sample exercises: strength. National Institute on Aging website. Available at: http://www.nih.gov/nia/health/pubs/nasa-exercise/chapter4%5Fstrength.htm. Updated November 23, 2011. Accessed May 14, 2012.
Why strength training? Centers for Disease Control and Prevention website. Available at: http://www.cdc.gov/physicalactivity/growingstronger/why/index.html. Updated February 24, 2011. Accessed May 23, 2012.
- Reviewer: Brian Randall, MD
- Review Date: 05/2012 -
- Update Date: 05/23/2012 -