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Senior Page


 

Strength Training for Seniors

You don’t have to be a fitness guru like Jack LaLanne to benefit from strength training –

and never say you are too old to work those muscles.

Strength training is just what older bodies, even very old or frail ones, need to fight the

loss of muscle mass and strength, according to the American Collage of Sports Medicine.

The ACSM believes that strength training is actually the most important exercise for those

older adults who aren’t fit, and that it should come before aerobic activity, not afterward,

as is typically done.  Before one can walk, it is necessary to be able to get out of a chair

(requiring muscle power) and maintain an erect posture while moving though space

(requiring balance).  For all older adults – not just the frail elderly – a regular program

of strengthening, combined with aerobic exercise can help reduce or prevent many functional 

declines associated with growing older.

Multiple Benefits

In the same way that taking a once-a-day vitamin is beneficial, lifting weights and other kind of

strength training provides multiple benefits, according to the findings of many studies over the

past several years. Here are the 10 top  reasons to get started on a resistance strength training

 program:

1 . To build muscle strength. Adults lose between five and seven pounds of muscle every

decade  after 20.  Only strength training prevents muscle loss.

2. To improve functional strength and flexibility. This is important, since it can help keep you

safe in your daily activities and make you less vulnerable to falls or other injuries.

3. To increase bone mass and density. Weight-bearing and resistance exercises can help protect

against osteoporosis, a disease in which bones become fragile and more likely to break.

4. To lower body fat. Research in strength training has demonstrated a four-pound fat loss

after three  months of training, even though study participants increased their daily caloric 

intake by 15 Percent, according to the  American Fitness Professionals Association.

5.  Strength training reduces resting blood pressure.

6. To reduce low back pain. Research has shown that strength training can increase low back

strength and alleviate low back pain.

7.  Sensible strength training can reduce the pain of osteoporosis and rheumatoid arthritis.

8. To reduce symptoms of other chromic diseases. Strength training has been found to help

reduce the  symptoms of depression, heart disease, type 2 diabetes, and sleep disorders.

9. To enhance your personal appearance. Improving your strength and your physique can also

be  a plus  for your self-confidence and self-esteem.

10. To improve your golf game. Believe it or not, strength training can improve golf performance

by  increasing club head speed and driving power. It can also help enhance other physical acivities

such as tennis and cycling.