Elderly Weight Training Programs With Dumbbells

The National Strength and Conditioning Association lists numerous characteristics of muscles that change with increasing age. Not only does your muscular strength, endurance, power and size all decrease, so does the size of your muscle fibers, your bone density, physical capability and metabolic rate. And to top it all off, your percent body fat increases. Fortunately, the NSCA notes that seniors who consistently weight train can make great gains in all of these areas.

Ability and Age

According to the NSCA, aging does not affect the ability of the muscles to get stronger with regular exercise. Adults of all ages can reasonably expect improvement in all areas of musculoskeletal health. The American Council on Exercise warns that seniors who don't regularly strength train can expect to lose ¼ lb. of muscle each year after the age of 50. Fortunately, seniors who strength train can maintain muscle mass, promote bone health, reduce the risk for chronic disease and add years to their life.

Dumbbells

Weight training is when you move a muscle throughout a range of motion against some form of resistance. Dumbbells are one way to place resistance on your muscles. They come in varying weights, colors and coatings. There are numerous exercises seniors can do with dumbbells to improve muscular strength. Many can be performed seated or standing depending on the skill level and mobility of the senior.

Exercises

The National Institute on Aging lists several exercises that can be performed with dumbbells. The overhead press, arm curl, side arm raise, front raise, wrist curls, elbow extension are all upper-body exercises that can improve the strength of the elderly adult. Many of the lower-body exercises recommended for seniors use no equipment other than a chair for balance. However, with many of the exercises, once you are able to complete the exercises for 10 to 15 repetitions with ease and in good form, you can add dumbbells to increase intensity. Adding dumbbells to chair lifts, toe stands and lunges increases the intensity of the exercises, therefore increasing gains in muscular strength.

Guidelines

Not only will regular strength training improve your musculature, but it can also help you lead an active, high quality lifestyle. The NSCA and NIA recommend that seniors add strength training to their fitness routine two to three days per week. You should allow 48 to 72 hours between exercises and incorporate exercises that focus on each of the major muscle groups. The American College of Sports Medicine recommends that adults over the age of 65 perform one set of 10 to 15 repetitions of each of these exercises in order to gain the numerous benefits associated with strength training.