Regular strength training is important for older adults, because without exercise you begin to naturally lose muscle mass. This can lead to a high percentage of body fat, which raises the risk of certain diseases. In addition, if the muscles of the upper body become weak, daily tasks such as grooming, lifting groceries and doing household chores can become more difficult. Consult your doctor before starting any new exercise routine.
Military Press
Older adults can improve muscular strength and endurance at any age with the right strength-training program and it can help them remain independent, according to the American College of Sports Medicine. Resistance training should be done two to three days a week and you should not train the same muscles two days in a row. The military press helps strengthen your shoulder muscles. Hold a set of weights, either a barbell or dumbbells, sit straight and extend your arms overhead until the elbows are straight but not locked. Slowly lower your arms. Repeat eight to 12 times, moving slowly and with control.
Wall Pushup
Along with losing muscle mass with age, it is also common to lose bone strength unless you follow a diet and exercise program. To improve bone strength, you need to do weight-bearing exercise in which your bones bear your weight, according to the National Osteoporosis Foundation. Pushups are an example of a weight-bearing exercise for the upper body. Stand facing a wall and place your palms flat about shoulder height and shoulder-width apart. Keep your heels on the floor and without dropping your hips forward, bend your elbows and bring your nose to the wall. Then push back out slowly until the elbows are straight but not locked. Try for eight to 12 repetitions.
Deltoid Raise
For maximum benefits, older adults should perform strength-training exercises for both the upper and lower body. Even small changes in muscle strength can make a difference in your ability to perform everyday activities, according to the National Institutes of Health. The deltoid raise will also strengthen your shoulders. Hold a dumbbell in each hand, sit straight and let your arms hang down by your sides. Lift the weights to the side so your palms face the floor, then slowly lower them. Repeat eight to 12 times, going slowly and with control.
Biceps Curl
The biceps curl strengthens the muscles in the front of the arm. Hold a set of weights, either a barbell or dumbbells, sit straight and let your arms hang down by your sides with the palms facing forward. Without lifting your elbows, bring the weights up to your shoulders and then slowly lower. Repeat eight to 12 times. To protect your joints from injury, always move slowly when lifting weights and avoid walking with hand or ankle weights. Swinging weights can place excessive stress on your shoulder and elbow joints and lead to injury.
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