Strength Training For Seniors

Why is it that some 65-year-olds compete in marathons while others can't lift a 5-pound grocery bag? Aging experts concluded that people grow older in dramatically different ways for numerous reasons including genetics, gender, lifestyle and chronic diseases, and injuries. Lifestyle choices contribute greatly to how we age, and strength training is one of the most promising strategies on the anti-aging front.

Gerontologists often use a measurement called "functional age" or "fitness age" to describe our physical abilities as we grow older. On average, regular exercisers have a lower functional age than non-exercisers of the same chronological age. Strength training plays a key role in keeping functional age low. Why? Because it slows age related sarcopenia (loss of muscle mass that results in loss of strength and increase in body fat); improves insulin sensitivity and blood glucose regulation; reduces osteoporosis and arthritis pain; improves stability (which reduces the risk of falling); preserves cognitive function; and alleviates depression.

Most seniors can safely participate in some kind of strength training. In fact, with a doctor's clearance and the guidance of a qualified personal trainer, you may be able to proceed even if you have serious health conditions such as heart disease, hypertension, diabetes, or arthritis. For people with such conditions, strength training can sometimes offer benefits beyond those of medication alone. That said, a basic strength training program should include 8 to 10 exercise involving all major muscle groups. Do 1 set of 10 to 15 repetitions of each exercise 2 to 3 days per week.