ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Strength Training for Healthy Aging

Updated on April 24, 2022

To guard against age-related diseases we need to maintain healthy habits and part of those habits is exercise.

As we age so do our muscles and bones. The muscles can shrink over time and lose their power and strength.

Our bones can become thinner because we lose calcium and other minerals. As well joints become stiffer and we become less mobile and flexible.

The fluid in our joints can thicken which causes the cartilage to rub together and wear away. All this can lead to arthritis and an increase in bone breaks and fractures.

One of the best ways to stave off the deterioration of our bones and muscles is weight-bearing exercises. It is inexpensive and safe for all ages.

Also called strengthen training, this form of exercise can improve mobility and balance, increase muscle mass and build stronger bones.

In order to maintain your weight, strength training at a moderate intensity should be an integral part of your fitness program.

One set of 8 to 12 repetitions of eight to ten exercises at least two days a week is the recommended minimum.

A basic strength training program should include bench press, lat pulldown, overhead press, bicep curl, tricep pulldown, squat, leg extensions, leg curl, and abdominal crunch.

To see how these exercises are done, check out the video below.

Weight Training Workout for Seniors & Beginners

Strength Training Has Advantages In Addition To Muscle Growth

If you desire a broad back and muscular biceps, lifting weights is the obvious choice.

You might be shocked to hear, though, that it works for a considerably broader range of fitness goals.

Only about a quarter of all adults in the United States exercise on a regular basis.

Even fewer include strength training in their daily routine. If you identify with this description, you're missing out on more than just bigger muscles.

Including resistance training in your workouts will help you achieve more impressive results in less time.

Strength Training Has 7 Little-Known Benefits

1. Take care of your heart.

When it comes to heart-healthy exercises, aerobics may come to mind first, but strength training is also beneficial.

This is because it aids in the reduction of belly fat, which contributes to inflammation and other health problems.

2. Take steps to lower your blood pressure.

Hypertension raises your risk of stroke and heart disease, and it typically comes with no warning signs.

Physical activity, together with any medicine prescribed by your doctor, can help you stay within a safe range.

3. Get in shape.

Even while you're sitting on the couch, muscle burns more calories than fat. You may find it easier to drop additional pounds if you avoid eating more.

4. Avoid falling.

You'll be more stable on your feet if you improve your balance and posture.

Weight-bearing workouts also expand your bones, so even if you slip, your injuries may be less serious.

5. Increase your adaptability.

Lowering weights has the same effect on your body as static stretches. This increased flexibility relieves stress and allows you to move more freely.

6. Boost your energy levels.

When you lose weight and learn to use your body more efficiently, daily tasks become easier.

It might be easier for you to keep up with your children and grandchildren now.

7. Improve your general health.

Exercising has been shown to be equally helpful as antidepressants in some patients.

You'll likely feel happier and calmer, and you may even be able to reverse cognitive deterioration linked with aging.

No Equipment Exercise

Starting Strength Training

1. Comply with the directions.

Lifting weights can be safe if you follow a few easy guidelines.

Study appropriate forms and choose workouts that are less likely to cause injury by working with a trainer or watching videos.

2. Take things slowly at first.

Begin with small weights and gradually increase as your body adapts. As a general rule, you should only increase your load by 10% or less at a time.

3. Lift a lot of weight.

At the same time, using the biggest weights you can comfortably hold will help you progress faster.

That usually signifies you'll be able to finish your last repeat just barely.

4. Be open to new experiences.

Work your muscles in a variety of ways.

Use free weights and machines, as well as bodyweight exercises like pushups and dips, to see what works best for you.

5. Take vacation days.

During the time you spend resting in between sessions, your muscles actually expand.

This could imply relaxing or engaging in other activities such as hiking or swimming.

6. Change your way of life.

Along with your physical activity, develop healthy behaviors.

Consume a well-balanced diet and get at least 8 hours of sleep each night.

Managing stress and cultivating mutually supportive relationships are two of the most important things you can do.

Strength Training

Strength training as well as other forms of exercise that require us to support our own weight not only build and strengthen our muscles and bones but also slows the aging process.

More importantly, it doesn't matter at what age we start doing this form of exercise.

It is only important that we start and as well continue a regular exercise program each week.

The good news is that research has found that when older adults work out using strength training exercises, at the appropriate intensities, they can have similar gains in their strength and power as younger adults.

How hard should you be working out?

The American College of Sports Medicine recommends 8 to 10 exercises working the major muscle groups of the body for 8 to 12 repetitions for two to three days per week.

Evidently, you will be able to see changes in your strength in as little as four to six weeks.

Water Exercises

Even though exercises performed in the water do not provide the same bond-building effects that lifting weights or using bodyweight on dry land, water still provides a great workout.

Regular swimming and water aerobic classes will build endurance, muscle strength, and cardiovascular fitness.

If you suffer from arthritis then exercise should be an integral part of a treatment plan.

Water therapy has become very popular with arthritis patients because the warmth of the water soothes their bones and joints.

The buoyancy of the water reduces strain on already aching joints.

According to studies conducted at the Mayo Clinic, exercising in the water has tremendous benefits including aerobic fitness, muscular strength and endurance, flexibility, and better balance.

Books on Weight Training

Jillian Michaels: Shred-It With Weight
Jillian Michaels: Shred-It With Weight
Jillian Michaels adds extra weight to her hard-core circuit training techniques for a total-body workout designed to burn maximum fat.

Strength training not only gives you a toned body, but it also gives you a lot more.

Take care of your body and mind with a comprehensive fitness program that will enable you to live a long and active life.


This website uses cookies

As a user in the EEA, your approval is needed on a few things. To provide a better website experience, uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at:

Show Details
HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
LoginThis is necessary to sign in to the HubPages Service.
Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
AkismetThis is used to detect comment spam. (Privacy Policy)
HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the or domains, for performance and efficiency reasons. (Privacy Policy)
Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
MavenThis supports the Maven widget and search functionality. (Privacy Policy)
Google AdSenseThis is an ad network. (Privacy Policy)
Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
Index ExchangeThis is an ad network. (Privacy Policy)
SovrnThis is an ad network. (Privacy Policy)
Facebook AdsThis is an ad network. (Privacy Policy)
Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
AppNexusThis is an ad network. (Privacy Policy)
OpenxThis is an ad network. (Privacy Policy)
Rubicon ProjectThis is an ad network. (Privacy Policy)
TripleLiftThis is an ad network. (Privacy Policy)
Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)
ClickscoThis is a data management platform studying reader behavior (Privacy Policy)