Strength training for seniors can help maintain muscle mass, support joint health, and make activities of daily living—like getting up from a chair or carrying groceries—easier and safer. Even light strength training can significantly improve balance, reduce fall risk, and enhance overall independence, ultimately improving quality of life.
Squats strengthen your quadriceps, glutes, and core, which are important for doing sit-to-stands, climbing stairs, and preventing falls. Strong leg muscles help seniors maintain an independent lifestyle.
How to do them:
- Stand with your feet shoulder-width apart, with your hands on a stable surface for support or a chair behind you.
- Push your hips back as if you are sitting in the chair.
- Bend your knees to a comfortable depth.
- Squeeze your glutes and push through your heels to stand up tall again.
- Perform two or three sets of 8-12 repetitions.
Make it harder: Hold light dumbbells in both hands, lower down slower, or squat deeper.
Make it easier: Use a chair to perform a sit-to-stand.
Wall push-ups strengthen your shoulders, triceps, and chest muscles, which are important for getting up out of a chair. They improve overall upper-body strength as you age.
How to do them:
- Stand facing a wall with your arms straight.
- Place your hands on the wall at shoulder-height, slightly wider than your shoulders.
- Bend your elbows as you perform a push-up, leaning toward the wall.
- Push back to your starting position.
- Perform two or three sets of 8-12 repetitions.
Make it harder: Step further back from the wall, or perform on a countertop instead of a wall.
Make it easier: Stand closer to the wall.
Heel raises strengthen your calf muscles, which are important for walking, balancing, and preventing falls. Strong calf muscles also improve overall stability during everyday activities.
How to do them:
- Start standing, holding onto a stable surface like a counter or chair.
- Lift both heels off the floor.
- Hold at the top.
- Lower down slowly.
- Perform two or three sets of 8-12 repetitions.
Make it harder: Perform single-leg heel raises, or hold light dumbbells in both hands.
Make it easier: Perform seated heel raises.
Marching builds strength in your core and hip flexors, muscles at the front of your hips that support balance and walking. Strengthening your core and hip muscles can help you maintain mobility and reduce trouble walking.
How to do it:
- Start standing, holding onto a stable surface like a counter or chair.
- Lift one knee toward your chest.
- Lower it slowly and then lift the opposite knee.
- Continue alternating, and perform two or three sets of 8-12 repetitions.
Make it harder: Add ankle weights, or lift your knees higher.
Make it easier: Perform seated marching.
Lunges strengthen your quadriceps, hamstrings, and glute muscles, which are important for stair climbing and fall prevention. They also improve single-leg stability.
How to do it:
- Start with one foot forward, one foot behind.
- Bend both knees slightly, slowly lowering your body.
- Keep your front knee behind your toes and push back up.
- Switch sides, and continue alternating as you perform two or three sets of 8-12 repetitions.
Make it harder: Hold dumbbells in each hand or lunge deeper.
Make it easier: Hold a countertop or perform mini lunges
This exercise targets your glute muscles, which are important for standing, walking, and maintaining upright posture. Having strong glute muscles can improve balance and reduce low-back strain.
How to do it:
- Start standing tall, holding onto a stable surface.
- Lift one leg straight back behind you without arching your back.
- Return to the starting position and switch legs.
- Continue alternating, and perform two or three sets of 8-12 repetitions.
Make it harder: Add ankle weights or a resistance band.
Make it easier: Don’t kick your leg as far back behind you.
Bicep curls strengthen your biceps, the muscles in the front of your arms, which are important for lifting, carrying, and performing other daily tasks independently. Strong arms help preserve function with aging.
How to do them:
- Start sitting or standing with a dumbbell in each hand or resistance bands properly secured.
- With your arms at your sides, palms facing forward, slowly bend your elbows to lift.
- Lower slowly and perform two or three sets of 8-12 repetitions.
Make it harder: Use heavier weights, stronger resistance, or lower down more slowly.
Make it easier: Use lighter weights or alternate arms, one at a time.
The seated row exercise strengthens your shoulders and back muscles, which can help improve posture as well as shoulder mobility and stability.
How to do it:
- Start sitting tall with your legs extended and a resistance band around your feet.
- Hold the band at the end.
- Pull your elbows back and squeeze your shoulder blades together.
- Return slowly, and perform two or three sets of 8-12 repetitions.
Make it harder: Use stronger resistance, or increase the pulling distance.
Make it easier: Use lighter resistance, or shorten the pulling distance.
The bridge exercise strengthens your glutes, hamstrings, and core muscles, which support your posture and make standing, walking, and stair climbing easier.
How to do it:
- Start on your back with your knees bent.
- Engage your core and glutes as you lift your hips toward the ceiling.
- Slowly lower down.
- Perform two or three sets of 8-12 repetitions.
Make it harder: Hold longer at the top, or try single-leg bridges.
Make it easier: Lift hips halfway to the top.
Clamshells strengthen your outer hip muscles, or hip abductors, which are crucial for balance and reducing fall risk.
How to do them:
- Start lying on your side with your knees bent.
- Keep your feet together and lift your top knee toward the ceiling.
- Slowly lower your leg.
- Perform two or three sets of 8-12 repetitions.
Make it harder: Add a resistance band around your thighs (above your knees).
Make it easier: Lift your knee halfway to the top.
If you are interested in trying any of these exercises, you should:
- Consult your primary care physician before beginning any new exercise program.
- Take it slow. Gradually increase the amount of weight, number of sets, and the number of days per week the exercises are performed.
- Fuel your body properly for strength training.
- Listen to your body. Exercise should feel challenging but never painful. If pain occurs, stop the activity immediately and speak with your doctor or physical therapist before continuing.
