Top 5 Benefits of Strength Training for Seniors (Plus Tips)
Whether we like it or not, our bodies undergo various transformations as we age. These changes, inherent to the natural course of life, encompass a blend of age-related structural, biochemical, and physiological shifts.
While some of these alterations are inevitable, the way we lead our lives, including our level of physical activity and exercise, significantly influences the speed and extent of these changes. While the positive effects of exercise on overall health are widely acknowledged, the advantages of strength training, also known as resistance training, are gaining increased attention and promotion.
What may be less commonly known are the specific benefits that strength training can offer to older adults. Engaging in strength training not only yields numerous health benefits but also enhances various aspects of daily living for older individuals.
#benefit 1: Improved Quality of life
Engaging in strength training at home is not only convenient but also a highly effective way to bolster muscle strength. This enhanced strength can significantly improve the ease with which daily tasks are performed, such as walking, carrying groceries, or climbing stairs.
Moreover, this form of exercise serves as a crucial line of defense against the decline of muscle mass. As we age, we naturally lose muscle mass, which can lead to frailty and weakness. However, regular strength training can help counteract this process, thereby promoting a healthier and more active lifestyle even as we age.
Furthermore, it reinforces self-sufficiency by improving the execution of routine activities, thereby preserving independence and fostering autonomy through the development of physical strength and mobility. This newfound strength opens doors to a more fulfilling lifestyle, allowing you to enjoy activities like playing with your grandchildren, embarking on outings with your family, and traveling without concerns of tiredness or limited mobility.
#benefit 2: Reduced risk of falling
Strength exercises for seniors focus on major muscle groups, amplifying strength and power, which in turn enhances balance and stability, thereby decreasing the risk of falls. Furthermore, dynamic strength workout for seniors is designed to challenge balance and coordination, aid in the gradual improvement of balance among older adults, reducing the likelihood of stumbling or falling over time.
For a comprehensive approach to improving both strength and balance, it’s worth incorporating elderly workouts such as standing calf raises, squats, and balancing on one leg into your routine. These senior strength workouts not only target key muscle groups but also engage stabilizing muscles, promoting overall functional fitness and reducing the risk of falls.
When engaging in strength training, it's important to utilize appropriate equipment such as lifting belts, barbells, and kettlebells. These tools can help enhance the effectiveness of your workouts and ensure proper form. Additionally, consider using a weight lifting belt to provide support and stability during heavy lifting exercises.
Dumbbell workouts are another excellent option for seniors looking to improve their strength and mobility. These versatile tools allow for a wide range of exercises that target various muscle groups. Incorporating exercises like bicep curls, shoulder presses, and lunges can help seniors build muscle and improve overall strength.
Lastly, incorporating exercises specifically designed to strengthen knees can be beneficial for older adults. Weakness in the knees can lead to mobility issues and an increased risk of falls. Exercises such as leg extensions, leg presses, and clamshells can help improve knee strength and stability, reducing the risk of injury.
#benefit 3: Stronger immune system
Strength training for older adults promotes a stronger immune system by triggering beneficial physiological responses, including improved circulation, reduced inflammation, and enhanced immune cell activity. Regular strength training can contribute to better overall immune function, helping older individuals resist infections and maintain better health.
Read 8 Tips to Improve Your Immune System.
#benefit 4: Improved mental health
Apart from the physical advantages, individuals who consistently participate in strength training are likely to experience enhancements in their mental well-being and cognitive functions.
Engaging in weight training can instill a renewed sense of confidence in one's physical capabilities, potentially leading to the exploration of new activities with friends. The assurance of being able to carry out daily tasks independently can alleviate the fear of falls.
Research indicates that engaging in weightlifting at least twice a week can positively impact the structure of the brain. Light resistance training can potentially slow down age-related shrinkage in the brain's white matter. When executed appropriately, this type of training can contribute to heightened alertness, as well as the preservation of memory and cognitive functions throughout the aging process.
#benefit 5: Reduced risk of fractures
In Singapore, where there is a significant aging population, about one-third of individuals aged 65 and older experience at least one fall annually. Beyond the physical injuries that may result from these incidents, seniors may develop a fear of falling, leading to reduced activity levels, increased anxiety, or even depression.
Among the various causes of falls, two prominent risk factors are leg weakness and poor balance. Given the context of Singapore's aging demographic, addressing these factors becomes crucial. Regular exercise, including weight training, plays a pivotal role in preventing muscle deconditioning due to decreased activity levels.
In addition to general exercise, core stability exercises have been identified as effective measures to help seniors minimize the risk of falls. By enhancing strength and stability through targeted exercises, older individuals can regain confidence in their ability to carry out daily activities, thereby mitigating the impact of falls on their overall well-being.
Tips for older adults
1. Go for a health checkup before starting weight training.
Before embarking on a strength training regimen, it is advisable to undergo a health screening to assess any pre-existing injuries or underlying health conditions. Gyms are best suited for individuals who can move independently, have no significant health issues, and can effectively follow an exercise routine under the guidance of a fitness instructor.
2. The RIGHT equipment for the RIGHT job.
When engaging in weight training for older adults, it's crucial to utilize appropriate gym equipment. Conventional machines often feature high-resistance stacked weights, posing a risk of injury for elderly users handling weights or bars.
Opt for elderly-friendly gym equipment available in specialized facilities, where machines like HUR and FREI utilize hydraulic (water pressure) or pneumatic (air pressure) technology. These machines offer a safe and comfortable workout, gentle on seniors' muscles and joints. They allow for smaller weight increments that are easily manageable for users.
Here are some locations that have HUR AND FREI technology.
3. Find professional help
Having a qualified trainer overseeing your workout is vital. Look for our dedicated professionals at FitFamco. To ensure you always have someone to guide you and guarantee proper exercise execution. This supervision is particularly crucial for newcomers to the gym, minimizing the risk of injury. The trainer should consistently monitor your progress and condition throughout the training program, offering valuable tips to help you achieve your fitness goals.
Here is a link to our Personal Training programmes.
Conclusion
In conclusion, there are compelling reasons for older adults to embrace strength training as an integral part of their lifestyle. From the tangible improvements in daily functioning and the preservation of independence to the reduction of the risk of falling, strength training emerges as a powerful tool for enhancing the quality of life in the senior population.
Moreover, its positive effects extend to bolstering the immune system, promoting mental well-being, and reducing the risk of fractures. As we navigate the natural transformations that come with aging, incorporating strength training not only fosters physical resilience but also contributes to a holistic approach to healthy and active aging.
