How To Strength Train As an Older Adult

Any general fitness routine should include strength training exercises.Strength training becomes more important as you get older, not only because of your fitness level, but also due to your overall health.Maintaining and building lean muscle mass can be accomplished with strength training.These exercises help maintain strength and bone density.You lose muscle mass and bones as you age.Strength training can help you with everyday activities, like walking upstairs or carrying groceries.Strength training helps you build and maintain strong bones and muscles.

Step 1: All exercises should be started slowly.

It's important to ease into strength training when you're first starting.An injury can be caused by doing too much exercise or using a weight that isn't appropriate.Start with just one day a week and include two to three days of strength training.It will help you get used to a new routine.Begin with low weights.Pick the lowest weight level to start if you're using a weight machine.You can use your body weight instead of weights.Some exercises are better to start with.

Step 2: You should include a warm-up.

Strength training activities as well as aerobic exercises benefit from a short warm-up routine.Warm-ups help prevent injury by increasing your heart rate and breathing rate.In addition, moving your joints through their full range of motion causes your body to produce more synovial fluid, which lubricates and protects the joints.A warm-up is a slower version of your activity.It should be done in a few minutes.For strength training, try doing some basic movements such as long strides, shoulder rolls, wrist, elbow and ankle circles, and knee bends.Warm up your muscles and improve your range of motion with this.

Step 3: Try chair squats.

A chair squat is a good strength training exercise.This exercise strengthens your legs, hips and buttocks.If you do this regularly, you can build up your lower body strength.Stand in front of a sturdy chair and make sure your back is facing the chair.It should have a sturdy seat and back and not wheels on the feet.Stand straight with your feet parallel to the floor.Keeping your arms at your sides is possible.Slowly begin to bend your knees as you put most of your weight into your feet.You should look like you're going to sit down.If you want, you can reach your arms up into the air.Slowly lower until your butt touches the chair.The head should be kept up and back as vertical as possible.Slowly rise back up to a standing position.If you can't lower yourself to the seat of the chair, that's fine.You will be able to do more with more practice.One set of 10 chair squats is what you should aim for.Increase the amount to two sets of 10 chair squats once you're comfortable with it.

Step 4: Strengthen your back.

It's important to strengthen the back and protect the spine as you get older.Bridging can help strengthen the muscles in the lower back.Lie on your back on the yoga mat.If you wish, place a pillow under your head.knees bent with feet flat on the ground, your arms should be at your sides.Lift your buttocks off the ground as high as you can and hold for a few seconds.Take care of your spine by keeping your abdominals pulled tight.Slowly sink your hips into the ground.You can repeat 10 times or more.

Step 5: Wall push-ups should be included.

The wall push-up is a great way to strengthen your upper body.Unlike the standard floor push-up, you don't have to get down on the ground to perform this exercise.Stand in front of a wall to start the exercise.There should be no hanging objects on the wall.Place your palms on the wall at shoulder height while facing it.If you are standing close to the wall, you should have a slight bend in your elbows.Slowly bend your elbows while keeping your feet planted firmly on the ground to allow your body to come closer to the wall.The shoulder joint can be strained if your arms look like chicken wings out to the sides.Keep your back straight by doing this in a slow and controlled motion.When your face is a few inches from the wall, stop.Slowly push yourself back to your starting position.Start with 10 wall push-ups.Try to increase to two sets of 10 push-ups once you do well with this amount.You can try this with your hands on a counter top and push away from the counter if you experience pain in your fingers or wrists.The wrist should stay straight if the fingers stay curled.

Step 6: The calves should be strengthened with toe stands.

Incorporating toe stands will help strengthen the muscles in your calves, feet and ankles.This is a great way to build lower leg strength and improve walking strength.Stand behind a chair.It needs to have a strong back on which you can lean and not wheels on the feet.To start, put your hands on the back of the chair.The shoulder width of your feet should be different.Press yourself up until you are on your feet.Hold this position for a couple of seconds.Slowly lower yourself back to your starting position with your feet on the floor.This exercise is repeated 10–15 times per set.As you become stronger, you can increase the number of sets.

Step 7: Light hand weights can be used for arm exercises.

You can perform a variety of upper body exercises with light and small hand weights.You can strengthen your arms by doing bicep curls or deltoid raises.The exercises are repeated 10 times per set.A set of 1 or 2 pound dumbbell hand weights is what you should start with.This weight is appropriate for most older adults, even without previous strength training experience.If you want to do deltoid raises, sit in your chair with a dumbbell in each hand.To form a 90 degree angle, bend your arms at your elbow.If you want your arm to be parallel to the floor, lift your elbow up and away from your body.Lower your arms to the starting position.If you want to do shoulder presses, sit in your chair and hold a dumbbell in each hand.Press the dumbbell straight up over your head if you have palms facing forward or in your ears.To bring your arms back down to your shoulders, slowly bend your elbows.If you want to do bicep curls, sit in a chair and hold one dumbbell in each hand.Bring your hands up to your shoulders.Release your arms and place them by your sides.If you feel pain in your upper back, stop doing this exercise and strengthen your back with resistance bands.

Step 8: Talk to your doctor.

It's always a good idea to talk to your doctor before you start strength training.It's important to choose exercises that are appropriate for you as you get older.If you want to incorporate more strength training, you should meet with your doctor.Discuss your fitness goals and how you're going to reach them.Ask your doctor if there are any restrictions that you should follow.Does he have a recommendation for a weight restriction?Is it a good idea to keep your heart rate low?Is there any specific exercises you shouldn't do?Ask your doctor if he or she wants you to focus on a certain area of your body or type of exercise.Does he want you to improve your balance?Would he like you to strengthen your core strength?

Step 9: Consider having a meeting with a personal trainer.

You may also want to meet with a personal trainer who has experience training older adults.If you want to meet your fitness goals, these fitness professionals can help you.The exercises most important for aging bodies can be learned from a personal trainer.Maintaining or improving balance, posture and function are included in those exercises.Older adults should avoid movement patterns and exercises that place too much strain on their aging spine.If you haven't been in the past, personal trainers are a great option.They can teach you how to perform certain exercises.You can find a personal trainer at the gym.Ask if she has experience working with older adults.Ask her to give you exercises that are within your fitness range.Asking her to help you set realistic, achievable goals is one way to make sure you express your fitness goals.

Step 10: Start an exercise journal.

You might want to keep an exercise journal when you start strength training.This is a great place to keep an eye on what you're doing.Your strength training routine can be documented with an exercise journal.You will notice changes in your strength and muscle mass.Track the changes in your journal.A journal is a great way to keep an eye on yourself.Tracking every week can help you stick to your strength training routine.Keep a record of what you can and can't do, and what your goals are.This is a great motivator.There are many apps on your phone that can help you track your diet and exercise.

Step 11: The goals should be set.

It's important to set goals for yourself if you want to start a strength training routine.Setting goals can help you stay on track.Making goals specific is the most important part of goal setting.These goals will help you stay on track."increasing strength" is a broad goal."I want to increase my lower body strength by doing leg strengthening exercises two to three days a week for 20 minutes.""I want to be able to balance on one leg without help for 30 seconds or one minute."Stand one leg and then ramp it up to include arm movements.Make sure that your goals are realistic.Some loftier goals might not happen for a while.You will be able to reach the goals within a month or two.After you've made progress on initial goals, continue to set more goals.

Step 12: Make sure you have the right equipment.

You should have the right equipment for your new fitness program.You can either use weights, resistance bands, tubing, and a sturdy chair to work out at home or you can go to a gym with machines.A large variety of strength training equipment is available to use at a gym, fitness center or rec center.Discuss what's appropriate with your doctor or personal trainer.If you are able, you may want to invest in a yoga mat.The floor exercises are more comfortable to do with these.

Step 13: Aerobic exercise is included.

Aerobic exercise is equally important as you age, and strength training is a great activity to include in your weekly routine.You should include some heart-pumping exercises in your fitness plan.According to the Centers for Disease Control and Prevention, all adults should aim for 150 minutes of aerobic activity a week.You can aim for 30 minutes five days a week or 20 minutes daily.Aerobic exercises have great health benefits.These exercises can help you lose weight, lower your blood pressure, improve your cholesterol levels, and make you feel better.Try some exercises that are appropriate for your current level of fitness.You are able to try: walking, water aerobics, using the elliptical or riding a stationary bike.

Step 14: There is time for flexibility and balance training.

Balance and flexibility training are important for a balanced fitness routine.Common injuries that occur as you age can be prevented by practicing exercises that improve balance and flexibility.1/3 of people over 65 years old fall every year.Falls can affect the health of an older adult.It is possible to improve balance by incorporating specific exercises.Flexibility exercises help maintain your range of motion.Stretching and similar exercises can make getting dressed easier.

Step 15: You should be active in your leisure time.

It's important to try and stay active in your leisure time, as structured and planned activity like going for a 30 minute walk or doing 20 minutes of strength training is an important part of your overall health and wellbeing.As part of your daily routine, lifestyle activities are exercises.Walking to get the mail, grocery shopping or sweeping the floor are lifestyle activities.Staying active and independent is important as you get older.It is easy to get into the habit of being more sedentary, so try to stay active with household chores and lifestyle activities.Think about your day.How much time do you spend sitting?Is there a time when you could take more steps or be more active?If you can, try taking the stairs, going for short walks during the day, parking farther away or standing during commercial breaks as you watch TV.

Step 16: If you need it, take a rest day or two.

An adequate amount of time off from exercise is important.This is true when it comes to strength training exercises.You might think that working out will make you stronger, but that is not the case.During rest, muscles grow in both size and strength.Too much strength training can make you tired.Don't go over the recommended one to two days of strength training.One to two rest days are included each week.If you want to do light walking or other aerobic exercise, make sure to give your muscles a break.