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Weight Training For Seniors

Updated on February 12, 2015

Senior Fitness Workout

Benefits of Weight Training as We Get Older

As we get older our bodies don’t respond to exercise the same way. It becomes harder to loss weight. We lose muscle tone and we are more prone to osteoporosis, especially in elderly women.

After the age of 40, our energy levels fall. Keeping a fitness level takes more work. This is the default mechanism many people live with and accept. But we do not have to accept this. Keeping fit is the key to a happy and healthy life.

Weight training for seniors helps tone those muscles, slow down the process for brittle bones and brings by the energy level.

What are some of the good points of weight training?

  1. Control diabetes, arthritis, osteoporosis, depression and back pain.
  2. Improves balance.
  3. Improved Posture.
  4. Increased flexibility and range of motion.
  5. Strengthens the bones and reduces risk of fractures.
  6. Improves sleep and heart muscle.
  7. Leads to a more healthy and independent life.
  8. Exercise can slow the physiological aging clock.

Before you start with weight training, talk to your doctor or trainer. Start out with easy stretching exercises to warm up. This should be done before any type of exercising or working with weights. It allows mobility and is the best way to not overstrain oneself while working out.

Start training at your own pace. If you start to feel overheated or overly tired, take a break, drink plenty of water and continue on a little later. Don’t over due it.

In a 12 month study at TuftsUniversity conducted on postmenopausal women, lifting weights two or three times a week increased strength by building muscle mass and bone density. The Universities findings demonstrated 1% gains in hip and spine bone density, 75% increases in strength and 13% increases in dynamic balance with just two days per week of progressive strength training. This strength training translates to fewer fractures.

The copyright to this article is owned by Sandy Mertens (sandyspider). Permission to republish this article in print or online must be granted by the author in writing. (You can, however, freely use the opening introduction and photo with a link to the article here on HubPages to read the remainder of the article.) 

90 Year Old Woman Works Out

30 Hubs in 30 Days

Im taking part in the March 2010 Helpful Health Hubs Contest of 30 Hubs in 30 Days. Visit my other Hubs and help with the celebration of Health & Wellness Month.
Im taking part in the March 2010 Helpful Health Hubs Contest of 30 Hubs in 30 Days. Visit my other Hubs and help with the celebration of Health & Wellness Month.

Are you keeping fit?

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    • adrienne2 profile image

      Fierce Manson 

      10 years ago from Atlanta

      interesting very good read.

    • xzendor profile image


      10 years ago from Eastern USA

      Good Information Sandy.

      People Need To Realize That It Is Essential That As They Get Older That Exercise Is Very Important Even More So Than When They Were Younger.

      All Important As The Body Begins To Slow Down It's Production Of Hormones And Chemicals That We Need To Stay Healthy.

    • GiftedGrandma profile image


      10 years ago from USA

      Nice informative hub..hubby has lost over 40 lbs since January doing a lot of that:O)

    • mulberry1 profile image

      Christine Mulberry 

      10 years ago

      Great info. Something that more people need to understand. We lose a tremendous amount of muscle mass after 40 or so. If you don't do some weight training, you'll be left with very little muscle after your 50's. So many people don't understand that we do have some control over how we age.

    • Money Glitch profile image

      Money Glitch 

      10 years ago from Texas

      Cute hub, I've read several articles that back up the benefits that you've stated and even saw one lady that looked very good for her age in a magazine some months ago. Thanks for sharing the info here on hubpages.!

    • nancy_30 profile image


      10 years ago from Georgia

      This was a very great hub. When I think about weight lifting I always think about younger people doing it. So this hub has really made me realize that weight training can benefit every one. Thank you for this information.

    • habee profile image

      Holle Abee 

      10 years ago from Georgia

      I'm not quite a senior yet, but these were great tips!

    • theherbivorehippi profile image


      10 years ago from Holly, MI

      Great information and very important topic!

    • entertianmentplus profile image


      10 years ago from United States

      Well written hub thanks for sharing..

    • oliversmum profile image


      10 years ago from australia

      Sandyspider. Hi. I have read through this hub once and found it to have great information, as I am a way past the halfway mark, and do a little exercise. What I really need is to put a little weight on, not take it off. Will read it again and try some of your methods. Thank you for sharing with us. :) :)

    • Sandyspider profile imageAUTHOR

      Sandy Mertens 

      10 years ago from Wisconsin, USA

      Darlene, according to your avatar, you look great for your age. :)

    • Darlene Sabella profile image

      Darlene Sabella 

      10 years ago from Hello, my name is Toast and Jam, I live in the forest with my dog named Sam ...

      Love this, as a senior I enjoy reading this, I have a problem with my spine, hard to walk or stand, but I think your advise and suggestion are very helpful. Great hub

    • Daddy Paul profile image

      Daddy Paul 

      10 years ago from Michigan

      Good read. When you get old like me you can really tell who works out and who does not.

    • Whitney05 profile image


      10 years ago from Georgia

      The first picture definitely gave me a giggle. I was imagining my grandparents lifting weights.

      Exercise is definitely important at all ages though.


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