BENEFITS

Physical benefits of strength and fitness training for both male and female seniors include:

• Increased upper and lower body strength and mobility.
• Improved joints.
• Helps strengthen your posture, balance and stability.
• Enhanced metabolic fitness and (combined with a good diet) helps you control a healthy weight.
• Develops skeletal support and bone density, which helps reduce breaks and fractures.
• Develops self-esteem and confidence; physically as well as emotionally.

Also, developing strength and improving fitness levels helps with many other medical conditions including osteoporosis, arthritis, pulmonary diseases, obesity and type II diabetes, as well as significantly improving mental health.

There are a huge number of studies showing how strength training for seniors not only builds up bone and muscle, but counteracts the weakness and frailty that usually comes with ageing.

IMPORTANT

It is vitally important to note that as you get older, your knees, lower back and neck can become increasingly vulnerable, so you should always take this into account when planning your routine, and not follow routines that involve putting significant pressure on these areas. Remember, as an elder, you are much more likely to sustain an injury than someone much younger, and a lot more likely to take a lot longer to recover.

REST & RECOVERY

In addition to choosing the appropriate exercises and training plan according to your goals, and weight according to your current strength and capabilities, it's important really to give your body enough time to rest and recover between training sessions; once again as elders our bodies take longer to recover than someone much younger.

EXERCISES

For both men and women, a typical weight training routine for seniors involves doing three sets of between 10 and 15 repetitions per bodypart, with between 1 to 2 minutes rest in between. The shorter your rest period, the more weight-training impacts your cardiovascular health and promotes fat burning. Don't hold your breath while exercising; make sure you breathe on the exertion part of the exercise.

Using light cardio, stretching, and light weights, make sure you warm up at least 10 minutes before exercise, and cool down for at least 10 minutes after exercise.

If you are purely training for strength (perhaps to build strength in specific body parts e.g. legs, or after an injury), then you can descend the repetitions and/or weight (e.g. 1st set 10, 2nd set 8, 3rd set 6), while take a slightly longer break in between sets. If you regularly use a gym, then try to split your bodyparts up, for example Monday: back and shoulders, Tuesday: Chest and arms, Wednesday: legs, with two or three days rest in between. If you can only train three days a week, then work out bodyparts per training day according to your time away from training. Perhaps have a training calendar to remind you of what bodyparts you are training and when.

It takes a while to develop a pattern of training, but once you've established your own routine, you can develop your workout by extending the time, resistance and intensity to continue building muscle, strength and endurance.

When first starting, you will probably feel a little soreness in the muscles and joints, which is normal, but if you feel pain while exercising, stop and/or lower your weights, and never try to exceed your physical capacity - nothing will be gained by trying to do too much too soon. 

IMPORTANT

It is very important not to swing, cheat or rush your set, but to perform the exercise strictly and slowly. Count to three on the push/pull movement, hold for a second, then count to three on the reverse movement - control every stage of the movement. If you are in a gym, ignore how other people train, but focus on how best to train as an elder and according to your own ambitions and goals.

HYDRATE & CLOTHING

Remember, always take water or an electrolyte sports drink with you, and sip it during your workout, and always wear appropriate footwear and clothing - forget gym fashion; wear comfortable, loose clothing and sturdy gym shoes or trainers. 

Get training; it's fun and it will improve both your physical and mental health immeasurably!

Contact me for further advice, or to help and support you if you are a senior looking to improve your health and strength.