Strength Training for Senior Adults: A Key to Keeping Mobility and Independence 

Christina Pay, Extension Assistant Professor

Seniors Strenth Training

According to The Centers for Disease Control and Prevention there are benefits from regular, moderate physical activity for all older adults, even those who may have arthritis, obesity, high blood pressure and heart disease. (CDC,2023)  Not only does regular physical exercise improve physical health, but it also benefits mental health and emotional wellbeing. Research studies  indicate key benefits of exercise for older adults as:

  • Bone loss prevention
  • Relief from osteoarthritis pain
  • Chronic disease prevention
  • Falls and injury prevention
  • Weight loss
  • Improved balance
  • Increase in muscle strength
  • Strengthened immunity
  • Lessening of anxiety and depression symptoms
  • Increases relaxation

Roger A Fielding, Ph.D., is an associate director of the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University. He has led multiple studies seeking to understand the changes in muscle structure due to age and how adding strength training can help improve mobility and independence (NIA,2023). He and his colleagues have found the best way to  improve physical function and avoid disability is a combination of walking and strength training (also known as resistance training). One study showed that 20 – 30 minutes of strength exercise per week has positive effects on risk factors for cardiovascular disease, cancer, diabetes, and osteoporosis (Mayer, et al., 2011). Additionally, it is beneficial in treating sarcopenia, which is defined as a decline in muscle mass, strength, and function. Symptoms of sarcopenia can include fatigue, lower energy levels, and difficulty standing, walking, and climbing stairs (NIA, 2023).

Strength training can be done with machines or free-weights. Other types of strength training include doing yoga, pushups or squats or using resistance bands or medicine balls. Gavin McHale, a certified exercise physiologist recommends, “ If you are new to strength training . . . don’t stress about all the exercise equipment lining your gym floor. Instead, focus on performing exercises using your bodyweight so you can learn proper form and build a base level of strength before adding extra challenges to the mix.” McHale says when beginning basic bodyweight movements work up to performing three sets of 10 to 15 repetitions before moving on to weighted workouts (Fetters, 2019).    Suggested  bodyweight movements and guidance on when to move to weighted workouts can be found  here: Strength Training for Seniors.  As with any exercise program, check with your physician before beginning.

Additional resources for healthy aging and exercise for senior adults:

https://www.nia.nih.gov/health/what-do-we-know-about-healthy-aging

https://tools.silversneakers.com/

References

How much physical activity do older adults need? (2023). Centers for Disease Control and Prevention

     (CDC). Retrieved April 13, 2023, from https://www.cdc.gov/physicalactivity/basics/older_adults/

Fetters, A. (2019, May). Everything you need to know about strength training. Silver Sneakers.

     https://www.silversneakers.com/blog/strength-training-for-seniors/

How can strength training build healthier bodies as we age? (2022, June 30). National Institute on

     Aging (NIA). Retrieved April 13, 2023, from

      https://www.nia.nih.gov/news/how-can-strength-training-build-healthier-bodies-we-age

Mayer, F., Scharhag-Rosenberger, F., Carlsohn, A., Cassel, M., Müller, S., & Scharhag, J. (2011). The

      intensity and effects of strength training in the elderly. Deutsches Arzteblatt international, 108(21),

      359–364. https://doi.org/10.3238/arztebl.2011.0359

The life-changing benefits of exercise after 60. (2021, April). National Council on Aging. Retrieved

       April 13, 2023, from https://ncoa.org/article/the-life-changing-benefits-of-exercise-after-60