Did you know that, according to the National Institute on Aging (NIA), strength training is one of the best ways to boost health and well-being as we age? Strength training provides a unique set of benefits (for everyone) that are particularly useful for older adults, including:
- Improved balance
- Increased freedom of movement and mobility
- Increased bone density
If you want these benefits and more, you need a strength training routine tailored to suit your needs. This is crucial if you’re only starting your strength training after 60, as a well-designed training program is a risk-reducing necessity. Read this guide to learn everything you need to know about strength training for seniors.
Strength Training vs. Weightlifting
Before getting into the methods older adults should use to pick up strength training, we must consider the NIA’s categorizations for different types of exercises. “Strength training” is also called resistance training and describes a broad range of exercise techniques.
Weightlifting is one type of resistance training. Although it’s a popular form of resistance training, other options give the same benefits. All of them help to improve strength or muscle size.
Having a healthy cardio habit in your weekly training routine is also essential. Aerobic exercises like walking, jogging, cycling, and swimming fall into this bracket.
Aerobic exercises complement resistance training by boosting other health markers that resistance training doesn’t or can’t target. They also train your body to use its various resources more efficiently, which improves the quality of your resistance workouts (among many other side benefits).
Categories of Resistance Exercises
Weightlifting is the most popular form of strength training. The lifter performs relatively simple movements with weights or machines, which develops muscle over time. It’s ideal for strengthening muscles and bones, but the injuries can severely impact mobility.
Pilates and yoga are great alternatives to weights. These disciplines emphasize mobility and flexibility. Your body never takes the same amount of strain as with weight training, so the risk of injury is minimal.
However, most people need an instructor to do Pilates or yoga properly. You’ll also never build the muscular strength you would have with weights.
Calisthenics training is a happy medium between weights and Pilates. You perform simple movements using your body as the source of resistance. The best part is that it needs minimal equipment, and the movements are pretty low-risk.
If you’re up to the challenge, you can also mix and match to get the various disciplines’ benefits.
How Seniors Can Start Strength Training
First, you’ll need to find the place you’re most comfortable training. Whether it’s a room in your house, a gym, or a fitness center, a regular training spot helps you turn exercise into a habit.
Secondly, you must find a trainer. Strength training is a team exercise. Most people have a spotter, training partner, or personal trainer who helps them on their fitness journey.
If you want to do advanced movements but don’t know where to begin, a trainer can help you work on the proper movements. A trainer will also keep track of your progress and can make changes to your program if needed. They also help motivate their clients and can provide beginner weight training tips tailored to their individual clients.
You’ll need to make sure the trainer you hire will be able to understand your needs. Assess this by asking for references and looking into their credentials. You can also judge a trainer by how they structure an appropriate exercise routine for older adults.
Tips for a Good Senior’s Fitness Program
A senior fitness program must hit a few notes to deliver the best possible results. If one is out of place, it can be a time-waster or a sign of a trainer pushing too hard.
Starting Slowly
With weights and calisthenics, you’ll want your trainer to assign light weights or beginner movements. Your first six months to a year should focus on improving technique and repetitions rather than drastically upping the weight or difficulty.
As much as strength training is a team effort, it’s not a competition. Comparing your progress to others in the gym often leads to low self-esteem and injuries. Pilates is uniquely suited to people at all levels; it’s designed to make you start slowly if you’re a beginner.
Compound Movements Are Great
Compound movements force you to utilize several muscles across your body at once. These are the best for delivering the strength training benefits that you’re looking for. If you’re choosing a weightlifting program, popular compound movements include:
- Dumbbell deadlifts
- Seated or standing shoulder presses
- Squats
- Push-ups
- Pull-ups or machine-assisted pull-downs
Pilates and calisthenics movements are designed to give compound benefits.
Addressing Eating and Sleeping
Good nutrition and sleep habits improve the rate at which you recover. Ensure you have a good diet plan with lots of protein to help recovery. The recovery period is when your body adapts and strengthens in response to the exercise you do.
A Tailored Program
If you have unique mobility needs or are living in assisted living, your program must help strengthen the parts of your body that will make moving easier. Pilates is by far the best option if you fall into this category, but this principle also applies to weights and calisthenics training.
For example, if you’re worried about balance, your trainer should focus on core and leg strength. You can build these with bodyweight or weighted squats, planking, different types of push-ups, or a pilates core routine. Ensure that your trainer or physical therapist prescribes exercises that fit your needs.
Lay a Strong Foundation Today
Many people start resistance training after sixty to help keep their muscles and bones strong for their retirement years. Weight training has been shown to address age-related issues in ways that a magic pill or diet never could. If you’re starting after sixty, keep the following in mind:
- A trainer and a comfortable place to train are key
- You can choose the type of exercises you like
- You’ve got to start slowly
- Eat and sleep well
Fitness for seniors is vital to sustaining physical and mental health. At the Capstone at Royal Palm, we have a training center and staff to provide these benefits. Contact us today for a tour of our community in Royal Palm Beach, FL, or more senior living advice.