Weightlifting is not just for the young or bodybuilders. Senior citizens can engage in weightlifting in order to regain muscle mass lost with aging. Regular weight training offers mind and body benefits to seniors and can be performed with limited equipment, including light hand weights and resistance-training bands. Even if you have been sedentary or are wheelchair-bound, you can still perform resistance-training exercises.
Benefits
Strength training offers a number of benefits for seniors. Benefits to your body include reducing pain from arthritis and slowing muscle loss that occurs with aging, according to the American Association of Retired Persons. Women lose about 5 lbs. in muscle per decade and men lose about 7 lbs. in the same period; resistance training can help to prevent this occurrence. Strength training also reduces insulin resistance in those with diabetes, lowers high blood pressure and improves memory function.
Time Frame
The American Association of Retired Persons recommends engaging in weightlifting training at least 30 minutes, two days a week. Increasing your weight training to three sessions per week may help to further boost muscle strength. If you have been sedentary for some time, you may wish to decrease the duration of this strength-training session until your strength improves. Space your sessions as evenly as possible to give your muscles sufficient time to rest between weightlifting training sessions.
Program
Before beginning your weightlifting training session, you should warm up your muscles to prevent injury. Begin by pedaling slowly on an exercise bicycle for five minutes until your muscles feel warm, then stretch major muscle groups, including your legs, arms and back, for 10 minutes.
Repeat each weightlifting exercise 12 to 15 times, according to ShapeFit. As you increase in strength, add additional sets, working your way up to three total sets. If you experience back problems or osteoporosis, avoid twisting exercises that can injure the spine.
Exercises
Seniors can perform exercises including dumbbell squats. Take a resistance band or lightweight dumbbell in each hand, and bend the knees to slowly lower the buttocks to the ground. Do not let your knees go over the toes.
Wheelchair-bound seniors also can perform resistance-training exercises. Exercise examples include dumbbell lateral raises. To perform, take a lightweight dumbbell -- 2 lbs. to 5 lbs. -- in each hand. Lift the arms at your sides, stopping when your arms are in line with your shoulders. Lower and repeat 12 to 15 times. Keep the weights in your hands to perform biceps curls. Pull your weights in toward your chest, rotating the palms in.
References
- American Association of Retired Persons: Get Stronger, Live Longer
- YMCA Twin Cities: Strength Training for Seniors
- National Strength and Conditioning Association: The Importance of Strength Training for Seniors
- ShapeFit: Senior Fitness
- The University of British Columbia: Strength Training for Seniors
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