Strength training and resistance training are crucial for older adults to maintain and improve muscle mass, strength, and overall physical function, helping to combat sarcopenia and improve quality of life. It can also reduce the risk of falls and injuries, and improve balance and mobility. For example, strength training can stimulate bone growth and can help increase bone density, reducing the risk of osteoporosis. It can also help reduce the risk of falling because stronger muscles improve balance and coordination. An improved mood and energy are also benefits of any exercise, including building muscles.Normal aging means losing 10% of your muscle mass every decade after age 40. To offset the decline, the rule is to strength train at least two days a week for the rest of your life. Lower body strength is needed for numerous tasks such as stair climbing, getting up from a chair, getting out of a car or tub, walking, and balance. Upper body strength is needed for lifting and carrying groceries, suitcases, grandchildren, and also for performing household activities.
Age-appropriate strength exercises for the elderly focus on building muscle, improving balance, and maintaining mobility. First, talk to your doctor to make sure there aren’t certain exercises that you should avoid. Then find a fitness professional such as an Exercise Physiologist, Exercise Specialist, or Personal Trainer who specializes in senior fitness for strength testing and proper training. Examples of age-appropriate exercises can include squats, step-ups, lunges, and chair exercises. These exercises can be performed with or without resistance bands or weights, and can be modified to suit individual needs and abilities.