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How should I do strength training exercises if I am an older adult?

Older adults experience physiological changes and degeneration with age. A well-designed resistance training program can slow the changes and improve muscle strength, fiber recruitment, muscle size, and overall functional capacity. When performing strength training you should follow some general guidelines:             

  • Wear appropriate attire when using selectorized equipment.
  • Do not start joint movement at angles that are beyond normal ROM when using selectorized equipment. 
    • Encourage deliberate breathing to avoid rapid increases in blood pressure.
    • Perform short, initial sets of exercise with little to no weight.
    • Perform exercises with proper technique and avoid compensation of other body parts.
    • Perform 1-3 sets of 8-20 repetitions, 3-5 days per week.
    • Begin strength training by performing exercises with lower weight and higher reps and slowly progressing to higher intensity exercise.

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    Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.