5 Key Strength Training Tips for Older Adults

5 Key Strength Training Tips for Older Adults

Wondering about the perfect exercise that can give you a healthy lifestyle as a senior? Strength training is the ultimate workout for you. Strength training offers multiple benefits for seniors. Engaging in strength training will also keep you active in your old age.

You will stay fit and also dramatically reduce your risk of chronic diseases related to aging. However, strength training needs to be performed appropriately, like other exercises. These five strength training tips will help you get the most from your daily workouts. 

1.   Go For Treadmill Walking

Walking on your treadmill will keep you active irrespective of your old age. Treadmill walking for at least half an hour a day will keep you fit. Furthermore, it gives you the physical activity you need to lower your health risks.

Using an exercise bike won’t deliver a great aerobic workout similar to treadmill walking. However, the bike is still crucial to your health and fitness objectives. It can help accomplish your weight loss goals.

The decision on whether to use an exercise bike or a treadmill is solely yours. You can choose any of the two workout equipment. However, comparing an exercise bike vs treadmill, the latter is excellent for seniors. 

Treadmill walking enables you to burn more calories than exercising on a stationary bike. The strength training workout offered by treadmill walking will keep you feeling, moving, and looking better.

2.   Include More Flexibility And Balance Workouts To Avoid Injuries

Strength training workouts can expose seniors to body injuries when done inappropriately. Adopt a workout routine that will lower your risk of injuries while performing your workouts. Flexibility and balance are needed for the avoidance of injuries.

Focus more on full-body workouts that include multidirectional movements. Such workouts offer more balance and flexibility. Combining these two will keep you from getting injuries no matter the strength training workouts you are performing.

Here is how to avoid injuries while doing your strength training workouts.

  • Warm-up 10 minutes before your workouts
  • Stop working out when you experience pain in the joints.
  • Maintain an upright posture during your workouts
  • Avoid holding your breath while working out.
  • Do your workouts slowly and moderately.
  • Avoid straining your leg and arm joints.
  • Avoid lifting a weight that you can’t bear.
  • Start with simple strength training workouts and then progress to more complex workouts with time.

3.   Include  Equipment-free Workouts Into Your Exercise Routine

The right strength training workouts will keep you healthier, more energetic and youthful. Seniors don’t need workout equipment to perform their strength training workouts.

Wall push-ups, for instance, don’t require any equipment. They can improve your upper body strength, plus your chest and arms will also benefit. Leg lying circles, too, don’t require equipment. Just move your legs circularly to exercise your lower body for added strength.

4.   Set Realistic Workout Goals

Strength training doesn’t necessarily mean lifting heavy weights. Being a senior doesn’t suggest you have the same energy you used to have in your youthful days. Strength training is intended to keep you fit, strong, and active.

Have realistic and achievable goals when doing strength training. Consider your strength and training capabilities when exercising. Ensure your workouts match your fitness goals. Avoid workouts that compromise your ability to keep working our frequently.

How is how to set realistic strength training goals

  • Let your goals be measurable, attainable, reasonable, and timely.
  • Put your goals into perspective. Think of what you intend to accomplish with your goals
  • Stick with your goals after setting them
  • Strive to achieve your goals

5.   Pick Workouts Suitable to Your Condition

You can add multiple strength training exercises to your workout program. Different workouts offer different benefits. Some workouts such as squats are more beneficial for seniors than other workouts, but it all depends on your condition.

Squats with weights or deadlifts aren’t suitable, especially for extremely old persons. Seniors also have to avoid abdominal crunches. The goal is to focus on exercises that don’t expose you to injuries.

Modify your workouts to match your goals when needed. Add new moves to your workouts where necessary. Keep trying different workouts such as body weight exercises and resistance bands to your exercise programs as long as they are safe.

Conclusion

Strength training is ultimately beneficial for seniors. Seniors can remain safe from chronic diseases such as heart diseases, arthritis, and diabetes provided they are sticking with their workouts.  Just use these tips and include the best strength training workouts in your exercise regimen for optimal benefits.

As you get started, hiring a fitness trainer is a great idea. It allows you to learn how to lift weights and perform certain strength training exercises correctly. Plus they can help you develop a good workout plan. But it doesn’t mean you’ll need the trainer forever. You can workout on your own once you gain confidence and master the moves.

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Nicolas Desjardins

Hello everyone, I am the main writer for SIND Canada. I've been writing articles for more than 10 years and I like sharing my knowledge. I'm currently writing for many websites and newspapers. All my ideas come from my very active lifestyle, every day I ask myself hundreds of questions to doctors, specialists, and physicians. I always keep myself very informed to give you the best information. In all my years as a computer scientist made me become an incredible researcher. I believe that any information should be free, we want to know more every day because we learn every day. Most of our medical sources come from Canada.ca and government research. You can contact me on our forum or by email at info@sind.ca.