Everyone gets older, but why do some seniors seem to have minimal or any issues staying mobile and independent? Most likely, it’s because they strength train regularly. Strength training for seniors is essential for supporting mobility, reducing the risk of falls, and improving bone density, all of which contribute to a higher quality of life.
Whether through simple seated exercises or guided resistance training, older adults can enjoy the benefits of increased strength, better balance, and greater confidence in daily activities. Learn about how to incorporate strength training into your regular fitness routine, so you can stay active, independent, and strong for many years to come.
Why Strength Training Matters as You Age
As we get older, our bodies undergo changes that affect bone density, muscle mass, and even balance. Adding strength training into your routine can support overall health, independence, and quality of life.
It Helps You Maintain Muscle Mass & Strength
Muscle mass naturally decreases with age. According to the National Library of Medicine, muscle mass can decrease 3-8% per decade after the age of 30, with the rate of decline even higher after the age of 60. This loss of muscle leads to an increased risk of falls and vulnerability to injury. That’s why building strength is so important as you get older. It helps slow down this process by preserving and even rebuilding muscle, which allows seniors to maintain strength and stay active for longer.
It Improves Bone Health & Reduces the Risk of Fractures
Bone density also decreases with age, especially women after menopause. Bones become more fragile, which leads to an increased risk of fractures, especially from falls. Strength training gently stresses your bones, which helps stimulate bone growth and improve density. This reduces the likelihood of osteoporosis, a common disease especially for older women where the bones become weaker and more porous, which makes them more prone to fractures.
Enhances Balance & Reduces the Risk of Falls
One out of 10 falls results in an injury that causes older adults to limit their activities and each year there are about 1 million hospitalizations due to falls among older adults. Low bone density and muscle strength can lead to an increased risk of falls and fractures. Adding balance exercises, such as yoga or tai chi, can improve strength in those areas and help prevent falls. Older adults should also improve core strength and leg stability, which can help you feel more stable and secure in your day-to-day movements.
Support Joint Health and Flexibility
Adding resistance training can improve mobility and range-of-motion in seniors. Strength and flexibility exercises will help increase muscle strength and reduce joint pain. For seniors who have arthritis, strength training is especially beneficial to reduce pain and inflammation and strengthen muscles and joints. While some seniors may be nervous that strength training makes joints more stiff, exercise helps strengthen the muscles, ligaments, and tendons around the joints, which provides added protection for them.
Promotes Better Metabolism and Weight Management
Maintaining a healthy weight is essential for all ages, but it can become especially difficult for seniors due to a slower metabolism. Strength training improves muscle mass, which helps to boost your metabolism and burn more calories as a result. This can be an aid in weight management and help maintain your weight as you get older.
The Takeaway
From improving balance and preventing falls to supporting independence, strength training is a powerful tool for maintaining a high quality of life as we age. By embracing strength training as part of a healthy lifestyle, older adults can take control of their health and continue to thrive at any stage of life.