Strength Training for Seniors – A Little Dab Goes a Long Way Toward Wellness

By Leslee Jaquette, guest blogger

In the “old days” women were cautioned not to work out with weights for fear they would look muscle-bound like Charlie Atlas. Men, on the other hand, might forego weight training because they didn’t want to get “too big” and their clothes might not fit.

These days those sorts of rationalizations simply fly in the face of research. For one thing, most women can’t get muscle bound due to the effects of estrogen. But more importantly, if we don’t work our muscles most of us will lose 20 to 40 percent of our muscle tissue as we age. With it go balance and the ability to easily conduct everyday tasks. Not working our bodies also spells an increase of risk for osteoporosis as well as obesity and diabetes.


The good news is that research also shows that just a little dab of regular strength training, using body weight, hand-held weights and/or machines, can greatly improve overall health and endurance. Many continuing care communities, such as Springmoor Life Care Retirement Community in Raleigh, N.C., offer a full range of activities and classes that help residents maintain and build strength.

Kari Richie, health and fitness director at Springmoor for the past five years, has helped expand the community’s wellness program from one instructor (her) to eight and a handful of classes to as many as 36 a week. Named to reflect the Springmoor lifestyle, the new Pathways Wellness Center provides an inviting home for classes that range from tai chi and yoga to balance, strength and overall fitness.

“Our main emphasis is to encourage residents to do some sort of movement because at any age people can get stronger and improve balance,” said Richie. “More importantly, movement builds confidence and the ability to perform everyday tasks.”

While no one exercise is perfect, Richie described several of her favorite strength and balance exercises.

Perform 10-15 repetitions of each exercise for 1 - 3 sets.

1) Chair Squat- Stand in front of a sturdy chair with your feet slightly wider than hip distance apart. Bend your knees, shift your hips back and pretend you are going to take a seat. Keep your weight in your heels and don't let your knees extend past your toes. Lower down until you are almost touching the chair, and then stand back up. Arms can be crossed on your chest or straight out in front to help with balance.

ex. 

Lynn demonstrates a chair squat

2) Standing or Seated Row - Using light dumbbells or resistance bands, pull both elbows back until your hands are near your hips, squeezing your shoulder blades together.

ex.

Lynn demonstrates the seated row

3) Wall Push-Ups - Face a wall, standing a little farther than arm's length away; feet shoulder-width apart, palms flat against the wall at shoulder height and shoulder-width apart. Slowly lean into the wall by bending your elbows, keeping your body in a straight line from your head to your ankles. Slowly push yourself back until your arms are straight, without locking your elbows.

ex.

Kari demonstrates a wall pushup

4) Knee Raise - Stand near a wall, counter top or sturdy chair for support. Lift one knee almost to hip level and hold for approximately three seconds. Slowly lower and repeat. Challenge your balance by progressing from holding on with two hands, to one hand, to one finger, to no hands!

ex.

Kari demonstrates a knee raise

Richie said she likes to tease her exercisers that participating isn’t about becoming a gymnast or looking like Jack LaLanne.“It’s about staying on your feet to live your life.”

So, keeping a few guidelines in mind, let’s get moving. Remember, strength training is a lot like the message of the old Brylcreem ad, “A little dab al do ya” - wonders!

Tips for Starting Weight Training for Seniors:

• Practice exercises with NO weights – to learn the proper form.
• Strength is increased by very gradually adding more weight and more repetitions.
• More is not better; light weights are great.
• Lift and lower weights gradually.
• Work the muscle, not the momentum.
• Maintain full range of motion.
• Keep a little bend in the arms and legs.
• Have FUN!

Leslee Jaquette is a certified ACE Personal Trainer. She also holds credentials with EnhancedFitness, YogaFit, the American Senior Fitness Association and has completed her SilverSneakers training. An outdoor woman, Leslee lives in the Seattle area and loves to hike, walk, cycle, ski, snowshoe, sail, swim and scuba dive.