Strength Training for Seniors as a Powerful Form of Self-Care

Strength training and exercise as a form of self-care tend to take a back seat in our later years. We usually think of building muscle and taking care of our bodies as a young person's game. In truth, we've got it backwards, but not here in Sparta, IL!

Did you know that adults over the age of 70 can increase their strength by 100 to 180% in less than 12 weeks?

This might sound incredible, but strength training for seniors is no joke. At Addington Place of Sparta, located only 50 miles southeast of St. Louis, our residents are living proof of the fact.

Should a 70-Year-Old Do Strength Training?

Frailty in old age is mostly borne from inactivity rather than regular exertion. Decades of research show that older adults who strength-train see dramatic benefits, including:

Doubling or tripling of initial strength levels.
Fall risk is lowered by up to 40%.
Preserved bone density and reversed muscle loss.
Improved mental faculties and general outlook.

A glance at this list ought to put many fears to rest. At Addington Place, Sparta, we encourage our seniors to cultivate physical confidence through exercise, and we're pleased to say their results are nothing short of miraculous.

It's clear that strength training gives seniors a new lease on life. It's no exaggeration to say that many of our seniors have recaptured a degree of mobility they thought had passed them by. Routine exercise in the form of strength training is one of the best senior independence tools available, and in some cases, the degree of positive change has to be seen to be believed!

What Is the Best Weight Lifting Routine for Seniors?

The best weight-lifting routine for seniors is the one they enjoy. Everyone gravitates to certain favored movements, and that's fine. The most important part of exercise is that it's undertaken at all.

Having said that, some exercises are particularly good for seniors as they're low-impact on joints and minimise the risk of injury. Some of these include:

Chair Squat or Leg Press
Overhead Press (dumbbells or machine)
Heel Raises

These exercises are especially good to include in a senior lifting routine as they help to bolster the physical self-trust required for many everyday movements. Standing up from a seated position, lifting items overhead, and general walking ability are each targeted in turn.

Can Walking Build Muscle Mass?

Walking comes so naturally to us that we're quick to overlook or doubt its worth where exercise is concerned. We're so used to walking that we forget that it does indeed build muscle and contributes greatly to our lean muscle mass, general physical strength, and balance. Walking is what our bodies are best at, after all, so it makes sense that we would benefit from doing so in a number of ways:

Walking helps maintain a healthy weight by increasing metabolism and burning calories.
Bone and muscle work in conjunction, helping prevent osteoporosis and other chronic conditions.
Going for a stroll improves circulation, bolstering our cardiovascular health and lowering blood pressure.

While walking won't serve to bulk up your vanity muscles any time soon, it's a firm foundation for the kind of health required for strength training. Making the effort to reach somewhere between 7,000 and 10,000 steps a day serves well.

These numbers are widely regarded as a good way to start, but any number is an achievement compared to staying glued to the sofa. Remember, no matter how far you walk, you're still lapping everyone sitting in front of the television.

Frequently Asked Questions (FAQs)

How Many Times a Week Should Seniors Lift Weights?

Seniors should aim to complete a well-rounded lifting routine at a minimum of two to three times a week. This is the sweet spot that maximises muscle growth while ensuring ample time for rest. It's important to remember that it's not only the effort in the moment that promotes muscle growth, but also the quality of the rest and nutrition that comes after.

Sessions ought to last no longer than around 45 minutes, with a period to warm up and cool down at either end. Targeting each major muscle group for 1 to 2 sets of 10 to 15 repetitions is ideal. Resting between sets until you've regained your breath but not yet cooled down is a good rule of thumb to follow.

The total time spent strength training is up to the individual and their level of physical ability, but 1 to 2 hours a week is often ample to begin seeing and feeling marked improvements.

What Is the Quickest Way for the Elderly to Regain Muscle Mass?

The quickest and most effective way for the elderly to regain lost muscle mass is through resistance exercise. It's a favorite not only due to its safe and evidence-backed methodology, but because undeniable progress is often seen more or less immediately.

There's nothing like seeing our lifts increase to keep us motivated, either. There's no guesswork involved in resistance weight training where progress is concerned. You're either stronger than you were previously, or you're not.

The beauty of aging and strength training is that there's no way to cheat, and the weights don't lie. This means progress is reliable proof that one's muscle mass is indeed increasing, and your efforts are being rewarded, often with astonishing alacrity.

Strength Training for Seniors at Addington Place of Sparta, IL

We've put a lot of time and effort into ensuring our Sparta senior living community puts the comfort and happiness of our seniors first. Our personalized movement as care plans are carefully crafted to meet the needs of each resident's unique requirements.

We go further than most by encouraging our seniors to join in on fitness classes and stay active so they might reap the rewards of physical exercise. We take strength training for seniors seriously, and for good reason. The benefits of resistance exercises haven't yet been put into a pill, but until they are, we have the solution!

If you're eager to learn more about our methods and love for physical exercise, don't hesitate to reach out. We'd love to hear from you.