Senior Weight Training: 10 Tips for Maximizing Your Workouts

Senior weight training is an important dimension of physical fitness for older adults. Among the many benefits, exercising with weights improves strength, joint stability, flexibility, and posture.

When incorporated into a total exercise program, strength training can enhance the quality of your daily life and help you maintain independence. Here are some helpful tips for maximizing your workouts.

10 Key Senior Weight Training Tips

1. Be sure to get an evaluation from your physician. Weight training may adversely affect some orthopedic conditions. Also, I highly recommend an evaluation from a physical therapist for specific training recommendations. Note: Check if "direct access" applies in your state. If so, you many not need a referral from a physician. Determine whether or not your insurance will pay for it.

2. Fitness testing should be submaximal and provide an estimate of your maximum for selected exercises.

3. Set some specific goals that you plan to achieve. Use the 6 Training Steps to guide you through your training process. Also see Setting Goals and Fitness Training Goals

After you get started:

4. Emphasize flexibility. After warm up with cardio and before lifting, take the time to perform a good stretching routine. Increased flexibility means greater mobility and function.

5. Balance muscle groups by performing exercises that oppose each other (e.g., pushing and pulling, bending and extending). Along with the correct stretching exercises, working opposite muscles can help correct imbalances and postural problems. (A physical therapist could prescribe appropriate exercises.) See Fitness Workout Programs Arm Exercises Core Strength Exercises

6. Maintain correct posture as you perform each exercise through its full range of motion, even if you are seated on an exercise machine. If your range is limited, choose less demanding exercises that allow greater movement in the same muscles groups (e.g., if have difficulty with a squat or lunge, use machines for leg presses or single-joint exercises, and supplement with marching movements while standing or lying down).

7. Use weight machines as needed, but work toward performing weight bearing exercises with free weights to improve body control and balance. Perform exercises that involve more than one joint at a time when you are able.

8. Keep the length of your weight workouts between 20 and 45 minutes. In general, perform 1-3 sets, at 60-75% of maximum (estimated at 10-15 repetitions). Work out 2-3 days per week, with at least one day of rest between sessions. (See Strength Fitness)

9. Check with your physician about performing isometric exercises, where you apply force against an immovable resistance. These exercises can raise blood pressure, which may not be advisable.

10. Increase your work loads gradually and progressively. See The Principle of Overload

Use the Principles of Training to help guide you with your workout regimens. It is also advisable to maintain a balanced diet and include adequate sources of calcium, sodium, and potassium as you increase activity.

Related Training Resources

The Ultimate Guide to Weight Training for Golf Past 40

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