Loss of muscle mass and strength as you age can have a negative effect on daily life. Normal tasks become more difficult, and injuries are more prevalent. Muscle mass decreases by 15 percent every decade after 50, and 30 percent each decade after 70, says the American Academy of Family Physicians website. Taking action to gain muscle after the age of 70 can benefit conditions such as osteoporosis, obesity, arthritis, balance issues and diabetes. Consult your physician before beginning a strength training program at any age.
Step 1
Meet with your physician to discuss your specific health conditions, physical limitations and any restrictions he may want to place on your activity.
Step 2
Warm up for 10 to 15 minutes before beginning any type of fitness routine. Walking in place, arm circles or light jumping jacks will increase circulation and prepare muscles to be worked.
Step 3
Perform resistance training exercises with the help of a trainer or therapist. Use a weight that enables you to perform 10 repetitions for two sets before attempting to increase weight, says the Eldergym website. Work muscles of the legs, arms, shoulders and back on a resistance machine. Machines work through a smooth range of motion and prevent injury by ensuring you don't drop any weights on yourself.
Step 4
Perform body weight exercises such as push-ups, knee bends or knee raises to your chest while lying on your back. Push-ups can be performed on your knees instead of your toes if the regular version is too difficult.
Step 5
Engage in some form of cardiovascular exercise to benefit your heart, says the American Academy of Family Physicians. Walk, swim, ride a bike, perform tai chi or yoga, or any other doctor-approved activity that raises your heart rate.
Tips and Warnings
- Perform all exercises under supervision of a trainer or spotter.
- Stop exercising immediately if you experience any discomfort aside from mild muscle strain on the muscles you are working.
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