If you think you're too old to do strength training exercises — think again! Studies have shown that even 90- to 100-year-old nursing-home residents can benefit from a program of regular strength training.
Older adults often suffer from sarcopenia, a decline in muscle tissue. Strength training can help reduce this. Even very small changes in muscle size can make a big difference in strength, especially in people who have already lost a good deal of muscle.
According to the American Spine Society, the benefits of strength training include better balance and quicker response times, both of which reduce your risk of falls. You are also less likely to develop osteoporosis.
Strength-Training Exercises
Strength training involves the use of any of the following:
Weights. One of the best ways to increase strength is by lifting or pushing weights and gradually adding to the amount of weight you use. Consider beginning with hand weights and ankle weights. Then, if you want to develop a serious amount of muscle, you could move to dumbbells.
Machines. These include a variety of devices, including exercycles, treadmills, stairclimbers, rowing machines and other types of equipment that employ weights and/or cables for resistance training.
Resistance bands. These are giant elastic bands that you stretch to build muscle.
Other activities. Many other activities, including walking, biking, swimming and hiking, will improve your strength when performed on a regular basis.
How Much and How Often?
The National Institute on Aging recommends the following:
- Exercise all your major muscle groups at least twice a week.
- Don't exercise the same muscle group two days in a row.
- You can injure yourself by starting out with too much weight. During the first week, use resistance only or a small amount of weight. Then gradually build up.
- If you can't lift or push a weight eight times in a row, it's too heavy for you. If you can lift a weight more than 15 times in a row, it's too light.
- Stretch before and after strength exercises.
Safety Tips
- Talk to your doctor or a physical therapist before starting a new exercise program.
- Breathe normally while exercising. Holding your breath while straining can increase your blood pressure. This is especially dangerous if you have cardiovascular disease.
- Breathe out as you lift or push, and breathe in as you relax.
- Avoid jerking or thrusting weights into position. Instead, use smooth, steady movements. Lower weights slowly — don't let them drop.
- Avoid locking the joints in your arms and legs in a tightly straightened position.
- Muscle soreness lasting up to a few days is normal after strength training, but exhaustion, sore joints and unpleasant muscle pulling indicate you are overdoing it.
- None of the exercises you do should cause pain.
- If you've had a hip repair or replacement, check with your surgeon before doing lower-body exercises. If you've had a hip replacement, don't cross your legs, and don't bend your hips farther than a 90 degree angle.
