Senior citizens must participate in a strength training program to reduce the effects of aging. The American College of Sports Medicine reports that after 40, you will lose 0.5 percent or more of your bone mass every year. According to a 2007 article by Thomas Mahady, published by the American College of Sports Medicine, you will lose up to 25 percent of your muscle and strength by age 70. Seniors should use weight machines because they are safer than free weights.
Chest Presses
The chest press machine focuses on your pecs, with some help from your triceps and the front of your shoulders. There is no risk of dropping the weight on your body because it is anchored to the machine. Adjust the seat so the handle bars are at chest level. Push the bars away from you, straightening your arms though keeping a slight bend in your elbows. Complete three sets of 10 to 15 repetitions resting for two to three minutes between sets. This will reduce fatigue and prevent musculoskeletal injuries. Each workout session should last between 20 and 45 minutes.
Seated Cable Rows
Many seated row machines have a chest pad for you to lean into as you perform a row. Adjust the chair so when you pull the bars toward you, they are slightly below your shoulders. Perform a seated row by grasping the handle bars as you sit on the chair. Pull both bars toward your shoulders, squeezing your shoulder blades together. Return to the start position and repeat for three sets of 10 to 15 reps.
Leg Extensions
Leg extensions focus on your quad muscles, the muscles on the front of your thighs. Slide into a leg extension machine and ensure the ankle pads are slightly above your ankles. Adjust the back pad so your knees are in line with the rotating axis of the machine. Make sure your lower back stays in contact with the back pad as you extend your knees to straighten your legs. Hold this position for three seconds then repeat three sets of 10 to 15 reps.
Leg Curls
Balance your leg training with leg curls. This exercise focuses on your hamstrings at the back of your thighs. Use an upright leg curl machine or a lying leg curl machine. If you have vertigo issues or acid reflux, an upright leg machine is best. Slide into the machine ensuring the ankle pads are slightly above your ankles and your knees are in line with the rotating axis of the machine. Bend your knees to curl the ankle pad toward your buttocks and return to the start position. Repeat for three sets of 10 to 15 reps.
