Weightlifting Tips for Seniors

Weighlifting isn’t just for the young, in fact, strength training for those over the age of 60 can contribute to better overall health and aging better. In fact, many would argue that strength training is essential for older adults to live a healthy lifestyle. 

Benefits of Strength Training for Seniors

Resistance training for seniors can improve mobility, physical functioning, and performing daily activities while simultaneously helping to prevent injuries and falls. Additionally, according to the Mayo Clinic, other strength training benefits include:

• Reducing the risk of osteoporosis by increasing bone density
• Losing weight by boosting your metabolism
• Managing chronic conditions including arthritis, obesity, heart disease, depression, and diabetes
• Improving thinking and learning skills

Weight Lifting Safety for Seniors

It’s ideal for anyone over the age of 60 to check with your doctor about starting a strength training program before beginning. However, here are some safety tips to keep in mind.

• Warm up and cool down for about five to 10 minutes to prevent injury and soreness
• Listen to your body, especially if you’re feeling dizzy or light-headed
• Hire a professional trainer to learn proper techniques if you’re new to weightlifting

How to Start a Weight Training Routine for Seniors

Here are some great tips to get started.

Begin with Bodyweight Exercises

If lifting weights seems too intense or intimidating begin with doing bodyweight exercises to learn proper form and reduce the risk of injury. Then when you’re ready to pick up weights, you’ll feel more confident. 

Here are some exercises to begin with:

• Squats
• Lunges
• Push-ups 
• Dips
• Shoulder presses 
• Step-ups
• Bicycle crunches 

Train at Least Twice a Week

Once individuals turn 50 years old they will lose 1-2 percent of their muscle strength with each passing year. After 60 this number goes up to 3 percent. Strength training helps individuals regain the muscle they lost and helps their cells remain younger since exercise slows the cell aging process. 

Additionally, strength training can help to ward off age-related muscle loss, improve mobility, decrease bone loss, and in many cases combat depression and cognitive decline.

Be Mindful of Your Joints

The key for successful weightlifting for seniors to be mindful and kind to your joints. Prioritize full range of motion movements which teaches your muscles to control your body when it’s moving. Be sure to prioritize movements that don’t cause you pain and feel good to your body.

Include Balance and Flexibility Exercises to Avoid Injury

In addition to strength, it is advisable for older adults to include exercises that aid in balance, flexibility, and mobility, and range of motion. Your approach to your workouts should include a little bit of everything. Focus on full-body, multidirectional movements rather than isolating a certain muscle group.

Plan for Extra Warmup and Recovery Time

When it comes time to warmups and cooldowns it’s you take the time to do them seriously. This is important because you as you age, you heal and recover slower from workouts than you did decades ago. Remember to give yourself extra rest days in general as well as more breaks in between strength training sets or workouts.