Getting older does not mean a loss in quality of life. One of the most powerful medicines for seniors is strength training. Its benefits go far beyond just being strong, as it will improve both the quality and longevity of their lives.
However, seniors need to use the right strength exercises to get the job done. This article will go over what exercises are great for seniors as well as provide an awesome workout plan for the elderly.
The Best Strength Training Exercises For Seniors
We’re going to get right into it and go through some of the best strength exercises for seniors.
These exercises will be listed for newer lifters with no major health concerns or limiting factors. It includes your foundational strength movements as well as functional training.
Sit-To-Stand
The sit-to-stand exercise is a classic rehabilitation exercise that enhances lower body strength and improves a person’s ability to get in and out of a chair – as functional as it gets.
Even when it becomes too “easy”, all you need to do is hold a dumbbell or kettlebell. These are great exercises and will ensure you maintain independent living.
Seated Leg Press
Performing the leg press is a great addition to a senior strength workout as it complements the sit-to-stand. While the sit-to-stand is an amazing functional exercise, you can’t load it extremely heavy.
On the contrary, the leg press allows a person to load their lower body’s musculature with a large range of motion. At the same time, the lifter can sit down, providing stability.
Ideally, you have access to a seated leg press, as these are easier to get in and out of.
Sled Push
As we mentioned above, the sled push may seem like an advanced exercise, but it’s actually very easy to perform.
Additionally, you have the sled to hold onto, which can help support and provide balance, similar to pushing a shopping cart.
Farmer Carry
Another extremely simple exercise that many seniors may falsely assume doesn’t give adequate benefits – they would be wrong!
One of the beauties of the farmer’s carry is how simple the movement is. It consists of picking up two objects and carrying them – that’s it. It’s easy to see how this mimics everyday activities such as carrying groceries.
Seated Shoulder Press
The shoulder press will target your shoulders and triceps. At the same time, it will improve your shoulder mobility and stability.
Seated Row
The seated row is an ideal strength exercise for seniors to target their backs muscles. As it’s seated, they are stable, giving them the confidence to train with intensity.
Chest Press
The chest press machine will train the upper body pushing muscles. This includes the;
Chest
Triceps
Shoulders
It allows the user to sit down and use a wide range of weights, from just a few pounds to 100lbs or more – that should keep you busy!
For a list of other awesome resistance training exercises for elderly, check out this article!
Professional Strength Workout Plan for Seniors
Now let’s check out an exercise plan for elderly. This program is designed for elderly who are relatively new to lifting but have remained somewhat active during their life. This means they do not have any major health conditions or injuries.
Beginners generally do well with a full-body workout trained 2-3 times a week. Here are two sessions you can alternate through.
For all these exercises, keep it simple: perform 2-3 sets of 8-12 reps for each exercise.
Session 1
Sit-To-Stand
Chest Press Machine
Seated Leg Press
Back Row Machine
Farmer Carry
Session 2
Sit-To-Stand
Shoulder Press Machine
Seated Leg Press
Back Row Machine
Sled
Progressing On A Resistance Training Program
One of the biggest issues seen in seniors’ fitness workouts is a lack of intensity and never increasing the workload. This has developed through the idea that seniors will get hurt if they train too hard.
Of course, you need to start slow – however, your body will adapt. In order to continue adaptations, it’s crucial you consider progressing. This is done by increasing the reps and load over time.
Above, we used a rep range of 8-12 for the exercises. Using this rep scheme, you could pick a weight that allows 8 reps for an exercise. Then the next week, try to do 9 reps. Continue until you hit 10-12 and then increase the load when you feel ready – then repeat the process.
It will look like this.
Week 1 – 3X8 @ 50lbs
Week 2 – 3X9 @ 50lbs
Week 3 – 3X10 @ 50lbs
Week 4 – 3X11 @ 50lbs
Week 5 – 3X8 @ 55lbs
Don’t be in a rush and concentrate on using good form. However, over time, you should be increasing the work or your progress will stall.
Personalized Strength Training For Seniors
Keep in mind that if you have developed health issues, you should 100% speak to a medical professional before you start training.
Further, it would be a wise decision to get a more personalized program built for you when you first begin. A qualified coach can help you navigate any health conditions you have.
Resistance Training for Seniors
One of the roadblocks that keep many seniors from lifting weights is either not knowing what exercises to do or falsely believing traditional resistance exercises are dangerous.
This confusion keeps them from following a program.
1. Train Each Muscle Group – It’s imperative that seniors train each major muscle group in their training program. This includes;
Chest
Shoulders
Back
Legs
Arms
Note that seniors generally don’t need to focus as much as getting more specific.
2. Seniors May Be Able to Use Traditional Strength Exercises – It’s essential to recognize that there’s no intrinsic reason a senior can’t perform squats and barbell bench presses. In fact, numerous older bodybuilders train in this manner.
But there’s nuance. If an individual has been training their whole life and is fit, they don’t need to stop just because their age is higher.
However, if a person has been sedentary, the effects on their body can be compounded.
3. Machine Exercises Are Great Options For Beginners – For seniors new to strength training, machine exercises are a great option. This equipment provides numerous benefits, including;
Less technical form
Provides stability
Most are performed standing
For most seniors, these will likely be the best choice to get started. As they progress, they can begin to experiment with free weights.
4. Functional Training Is Perfect For Seniors – Certain functional training exercises can play a very important role in a senior strength training program. Some of these include;
Sled work
Farmer carries
These exercises train the body while it’s in motion. This provides a ton of benefits, including;
Core strength
Improved balance
Increased mobility
Benefits of Strength Training for Seniors
(Improving strength: Insert Strength Pillar Page) is just one of the benefits that seniors can expect from following a progressive resistance training plan – the good thing is that’s just one of them!
There are numerous benefits that go far beyond muscle and strength – it can literally improve every aspect of your life.
Improved Muscle Mass And Strength
The most obvious benefit for seniors is that they will gain muscle mass and strength – and yes, seniors can build muscle at any age.¹
If a senior has lifted their entire life, then they won’t be able to gain more muscle mass as they age. However, if they’ve been sedentary or inactive, plenty of research shows that they can make significant progress.
Better Balance And Reduced Fall Risk
Increasing strength effectively means you are improving the neuromuscular system – your muscles work better together.
This increase in neuromuscular efficiency results in greater stability, which in turn leads to increased mobility and a decrease in falls.²
Enhanced Bone & Joint Health
Strength training with weight-bearing exercises can increase the strength of your bones, much like that of your muscles.
When weight is placed on a bone, it causes microfractures. These fractures are then filled in, resulting in a thicker and stronger bone.
We will say that this benefit is seen to a greater extent in younger trainees. However, it can still benefit seniors.³
Improved Metabolic Health And Weight Management
Strength training improves metabolic health and weight management by increasing muscle mass. This provides numerous benefits, including;
Increased resting energy expenditure
Improved insulin sensitivity
Better blood sugar control
This makes it easier to burn fat and maintain a healthy body composition.
Boosted Mood And Confidence
Being weak and dependent on others to get around is not a fun way to live life. It limits your ability to live life and drastically shrinks your world.
By following a strength training program, they can maintain their independence. At the same time, regular exercise can improve one’s mood.
Increased Cognitive Function
Strength training not only builds muscle but also significantly enhances brain health and cognitive function. This occurs through;
Increases blood flow to the brain, enhancing oxygen and nutrient delivery
Boosts BDNF (brain-derived neurotrophic factor), supporting brain cell growth and plasticity
Improves memory and learning by stimulating the hippocampus
Reduces stress and anxiety, leading to clearer thinking and emotional regulation
Enhances executive function, including focus, decision-making, and impulse control
Basically, lifting makes you smart!
Seniors Need Strength Training Too!
Our knowledge of strength training and its benefits are significantly better now than it once was. We now know literally everyone will have a healthier life with higher quality if they strength train – this includes seniors! The good thing is an effective strength training routine doesn’t need to be complicated.
Here are some great tips to help seniors begin training!
References
Grgic, J., Garofolini, A., Orazem, J. et al. Effects of Resistance Training on Muscle Size and Strength in Very Elderly Adults: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Sports Med 50, 1983–1999 (2020). https://doi.org/10.1007/s40279-020-01331-7
Rodrigues F, Domingos C, Monteiro D, Morouço P. A Review on Aging, Sarcopenia, Falls, and Resistance Training in Community-Dwelling Older Adults. International Journal of Environmental Research and Public Health. 2022; 19(2):874. https://doi.org/10.3390/ijerph19020874
Massini DA, Nedog FH, de Oliveira TP, Almeida TAF, Santana CAA, Neiva CM, Macedo AG, Castro EA, Espada MC, Santos FJ, et al. The Effect of Resistance Training on Bone Mineral Density in Older Adults: A Systematic Review and Meta-Analysis. Healthcare. 2022; 10(6):1129. https://doi.org/10.3390/healthcare10061129
Cunha PM, Werneck AO, Santos LD, et al. Can resistance training improve mental health outcomes in older adults? A systematic review and meta-analysis of randomized controlled trials. Psychiatry Res. 2024;333:115746. doi:10.1016/j.psychres.2024.115746 https://pubmed.ncbi.nlm.nih.gov/38281452/
Plotkin D, Coleman M, Van Every D, et al. Progressive overload without progressing load? The effects of load or repetition progression on muscular adaptations. PeerJ. 2022;10:e14142. Published 2022 Sep 30. doi:10.7717/peerj.14142 https://pubmed.ncbi.nlm.nih.gov/36199287/
