Get Powered Up! Strength Training Is Working Out
for Older Adults
Updated September 2004 — Many older adults have found the "fountain of youth" inside their homes, gyms and community centers. Strength training, sometimes known as resistance training, allows seniors to stay healthy in mind and body.
"Strength training focuses on building muscle and increasing muscular endurance," says Rob Herzog, Director of Memorial Hospital West Fitness & Rehabilitation Center. "When weights or elastic bands are used for resistance while exercising, muscle mass begins to increase while body fat decreases. And with this newfound strength, seniors can get back to enjoying an active lifestyle."
Strength and Health
Joining a strength training program can help older adults realize the following health benefits:
- Increased Bone Mass — Strength training lowers the risk of osteoporosis by keeping muscle groups active and preventing the loss of bone density.
- Better Balance — Strong and stable bone joints work to keep older adults from tripping and falling.
- Weight Loss — By decreasing body fat, seniors can keep their blood pressure in check and lower their risk for heart disease and diabetes.
- Healthier Thinking — Daily exercise improves mental health and is instrumental in battling depression and stress.
- Greater Flexibility — As muscle strength grows, so does endurance during daily tasks, such as walking the dog or housekeeping.
Muscles and Movement
When it comes to seniors taking their first steps in strength training, Tracy Herzog, Director of Memorial Regional Hospital Fitness & Rehabilitation Center, recommends the following guidelines:
- Know Your Limits — Exercise smart. Don't push yourself until you're out of breath. Be sure to consult your doctor before beginning an exercise program such as strength training.
- Follow the Routine — Strength training should be done twice a week with one or two days of rest in between. When exercising a specific muscle group, such as the legs or lower back, do 10 to 15 repetitions of the same movement. Then move on to another muscle group.
- Control Your Speed — Slow, controlled movements are important for proper strength training.
- Check Your Weights — Be sure your weights are comfortable and not too heavy. Also, don't do too much too soon; think twice before increasing your repetitions or the weight load. A physiologist or personal trainer, such as those on staff at Memorial Fitness & Rehabilitation Centers, can help you with a safe and effective workout program.
For more information, contact Memorial Regional Hospital Fitness & Rehabilitation Center at (954) 265-5800 or Memorial Hospital West Fitness & Rehabilitation Center at (954) 844-7125.