Tag Archives: Seniors

How Seniors Benefit from Strength Training
Deb Brown, NSCA Certified Personal Trainer and Certified Wellness Coach
The leaves are starting to turn and I am hoping we are getting ready for a colorful and warm Fall. This morning, I had a few “seasoned citizens” working out and we were all sharing some laughs as they worked out. I thought it would be a great time to bring attention to all of the wonderful benefits of strength training for seniors.

The American College of Sports Medicine and the American Heart Association has published the following activity recommendations for adults over the age of 65 OR adults ages 50-64 with chronic conditions such as arthritis:

1. Do moderately intense aerobic exercise for 30 minutes a day, 5 days a week OR do vigorously intense exercise 20 minutes a day for 3 days a week.

2. Perform 8-10 strength training exercises for all the major muscle groups, performing 10-15 repititions of each exercise 2-3 times per week.

3 Performing balance and flexibility exercises 2-4X weekly is also recommended. Strength training helps to prevent loss of muscle and bone mass and aids in the ability to do everyday common tasks such as cleaning the house, doing laundry and grocery shopping. Additional benefits include:

  • an ability to lose weight or maintain a healthy weight
  • an ability to continue functioning while living with chronic disease
  • the strength and endurance to travel and really experience different cultures an ability to keep up with grandchildren and get up/down from the floor with ease
  • an improvement in balance which helps to prevent falls
  • increased enjoyment in life because they have more energy and feel more comfortable in their bodies
  • an ability to take up new hobbies/sports because their bodies are strong enough to do so

We have even seen some of our clients able to lessen dosages on medicine or even go off medicine entirely, with the approval of their doctor. This is so cool!

In our studio, there is a great social aspect to what we do as well. This camaraderie is beneficial for all of us, but especially to seniors. Seniors are an integral part of our studio family and are embraced (literally and figuratively!) for the inspiring and interesting individuals they are.

The very first step any senior will want to take in starting an exercise program is to consult with a doctor. If cleared for strength training, a senior will then want to get direction from a personal trainer who has a track record with seniors. Expect to start slowly and build intensity as you go. You’ll love the results!!