Strength Training For Seniors   It's For Life 

Strength training for seniors -- an integral part of a well-rounded exercise program for everyone -- becomes absolutely essential for you, the baby boomer, the older adult, the young-at-heart.

And because strength training is so very important, I’ll give you the

Good News Right Up Front…

  • It’s not too late for you to ease into it 
  • You can do it at home
  • You don’t need complicated equipment
  • Even small gains make a big difference

Let me repeat the last point -- Even small increases in muscular strength can make a very obvious difference in your ability to stay independent, especially if you already have lost a lot of muscle.

The increase in muscle strength may not be visible, but it surely is noticeable.

From what I have learned over the years in talking with my peers, the baby boomers, independence is the #1 important aspect of leading a healthy life as a senior. 

Being able to climb stairs, carry groceries, move potted plants, or play with small grandchildren gives you a sense of physical freedom. It is of such high value that it makes a little effort well worth it.

Strength training for seniors - some call it resistance training or weight lifting - will not only improve your muscle strength, but it can make a number of other beneficial changes in your body.

Changes on the hormonal, chemical, enzymatic, and molecular level will help slow down - or even stop and reverse - many chronic conditions and diseases that are caused by a sedentary lifestyle.

You are capable of controlling the so-called “biomarkers of aging.”

I believe the biomarkers of aging are misnamed, as they really are biomarkers of inactivity.

Through strength training you control - and make a beneficial impact on - strength and muscle mass, bone mass and bone density, overall body composition, blood lipids, and cardio respiratory fitness.

Strength Training for Seniors
 How Much - How Often?

Strength exercise for seniors means lifting or pushing weights.

These weights can be your own body, resistance bands or tubes, dumbbells, or common objects from your home.

I am very fond of using resistance bands. They're very easy to use and always at my disposal wherever I am - at home or traveling. No more excuses...

If you have the time and the means, you can train at a gym or a fitness center. Doing so provides yet another benefit to you -- socializing with other people. It is fun and encouraging to see other people your age do the right thing, too.

Start with light weights - ease into it - and gradually increase the amount of weight or resistance you use.

Challenge yourself, but listen to your body, and use common sense when you exercise.

Aim to strength exercise two or more days per week for 30-minute sessions each - working all your major muscle groups.

This page is not meant to go into detail about the specifics of strength training for seniors, such as goal setting and planning, frequency and variety of exercise, form, repetitions, and safety - all this is dealt with on other pages.

But I advise you to first seek your doctor’s approval and then get started. 

You may want to enlist the help and guidance of a personal trainer (in-home or at the gym), one who is qualified and specialized in fitness of older adults.

If you find sufficient information about strength exercise on this site or elsewhere, and are comfortable in your knowledge, go ahead and get started. 

You must strength train.

Especially as you get older.

No question.

As a well-qualified health coach and fitness trainer, I offer to guide you along this new or renewed road to physical independence and longevity. 

I am an older adult who knows how to guide and encourage his peers in their pursuit of long lasting  SeniorHealthSuccess.

Simply contact me with any questions you may have.

P.S. If you're medically cleared and want to give it a try by yourself, here's a 12-minute video for beginner's strength exercises:

New! Comments

Have your say about what you just read! Leave me a comment in the box below.

Recent Articles

  1. Negative Effects of Dehydration Are Severe. See Why…

    Sep 08, 14 10:58 AM

    The detrimental effects of dehydration on your body and health are grave enough to warrant this special page. Here's how to prevent them

    Read More

  2. The Anti-Aging Diet Makes You Look And Feel Younger. Here’s How…

    Sep 01, 14 02:11 PM

    Will an anti-aging diet improve health, make you look and feel younger, and extend your life? Learn how even small changes can have great and long-lasting benefits…

    Read More

  3. Maximizing Health Benefits Of Exercise As You Age Is Vital

    Jun 28, 14 11:07 AM

    The numerous health benefits of exercise shown here proof the value of continued effort – especially in your senior life. Nothing less than astonishing…

    Read More

  4. Deficiency Of Vitamin B12 Is Serious But Avoidable

    Jun 25, 14 04:00 PM

    Deficiency of vitamin B12 is a troublesome problem that need not exist. Here's what you can do to prevent it from affecting you.

    Read More

  5. Why Stretching Exercises For Seniors Are Key

    Jun 15, 14 04:58 PM

    Stretching exercises for seniors are a crucial component of every physical workout for older adults. See how you can do them properly and safely.

    Read More

Get your

FREE monthly


  • News you can use
  • Helpful hints
  • Easy-to-follow suggestions
  • Inspirational stories

Subscribe here

First Name

Don't worry — your e-mail address is totally secure.
I promise to use it only to send you SeniorZine.

"It's never too late to be what you might have been."

-- George Eliot,           English novelist