Weight Training Exercises for Seniors

Weight training supplements aerobic exercise like walking.

Weight training benefits seniors, building and maintaining strength, balance, and agility. Basic strength exercises create muscles within weeks. Strength training also improves cognitive function. Work with a trainer who specializes in exercise for seniors before beginning a weight training program. Consult with a physician before starting any exercise program. Once you start exercising, you can practice three simple exercises using your body's weight, no special equipment required.

Wall Push-Up

For a wall push-up, you will need a clear wall space.

Wall push-up exercises strengthen arms, shoulders, chest, and back muscles, and improve balance. Stand facing a wall, at arm's length from the wall, with feet hip-width apart. Make sure your feet feel anchored to the ground. Ex­tend your arms in front of you. Lean forward slightly, and place your palms flat against the wall, index fingers pointing up. Bend your elbows until your nose nearly touches the wall. Try to keep your elbows close to your body. Slowly push back. You have completed one repetition. Slowly, with control, repeat 12 to 15 times.

Toe-Stand

For the toe-stand exercise, you will need a sturdy chair.

Toe-Stand exercises strengthen your calves and ankles, and improve stability and balance. Stand with feet shoulder-width apart near a counter or sturdy chair. Use the counter or chair for balance, not to support your weight. Slowly push up as far as you can onto the balls of your feet, and hold for two to four seconds. Count 1-2-3-4 as you rise and descend. You have completed one repetition. Repeat 10 to 15 times.

Step-Up

For the step-up exercise, you will need stairs with a sturdy railing.

Step-up exercises work all the leg muscles. You will need access to stairs with a railing. Stand facing a step. Use the railing for balance. Make sure your weight feels even on both feet. Place one foot onto the stool or step. Pushing primarily through that raised foot, lift your body up onto the step, bringing your second foot even with the first. Move slowly. Plant both feet entirely on the step. Then carefully step backward to the starting position. Alternate feet, leading with the opposite foot each time. One complete step is one repetition. Repeat 15 times. Stop sooner if you are compromising your form or feel unsteady. Keep your back straight by activating your abdominal muscles.

References

• CDC: Strength Training for Older Adults
• e! Science News: Weight Training Improves Cognitive Function in Seniors
• Women's Health: Wall Push-Up
• CDC: Strength Training for Older Adults
• Mayo Clinic: Step-Up Exercise

Resources

• YMCA: Strength Training Benefits Elderly Participants