Strength Training: You’re Not “Too Old!”
by
Amy Scholten, MPH
Strength training exercises are important for older adults. They can help reduce the effects of age-related muscle loss. To get the most benefit, be sure you have proper guidance and support. About Strength-Training ExercisesBenefitsThe benefits of strength training are:
Examples of Strength-Training ExercisesYou can increase your strength by regularly:
How Much and How Often?Here are some tips on how much and how often to do strength training:
Safety Tips
Strengthen Those Muscles!Here are some examples of exercises to increase strength: Side Arm RaiseThis exercise strengthens shoulder muscles.
Arm CurlThis exercise strengthens upper-arm muscles.
Front Arm RaiseStrengthen shoulder muscles:
Leg StraighteningStrengthens muscles in front of thigh and shin. You can use ankle weights for this exercise if you are able.
Side Leg RaiseThis strengthens muscles at the sides of your hips and thighs. Use ankle weights, if you are ready.
RESOURCES:Family Doctor—American Academy of Family Physicians
http://www.familydoctor.org National Institute on Aging
http://www.nia.nih.gov CANADIAN RESOURCES:Public Health Agency of Canada
http://www.phac-aspc.gc.ca The College of Family Physicians of Canada
http://www.cfpc.ca References:Exercise and physical activity.
National Institute on Aging website. Available at:
https://www.nia.nih.gov/health/exercise-physical-activity. Accessed October 21, 2021.
Lee P, Jackson E, at al. Exercise prescriptions in older adults. Am Fam Physician. 2017;95(7):425-432.
Strength training for older adults.Centers for Disease Control and Prevention website. Available at: https://www.cdc.gov/physicalactivity/downloads/growing_stronger.pdf. Accessed October 21, 2021.
Last reviewed October 2021 by
EBSCO Medical Review Board
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