Key takeaways

  • Weightlifting can help older adults maintain their ability to perform daily tasks by strengthening muscles weakened by age and disuse.
  • Strength training can improve balance and agility, which reduces the risk of falls and fractures in older adults.
  • Weightlifting builds bone mass, especially in the spine and hips, which is important for preventing or managing osteoporosis.

As you get older, you might find it more challenging to perform daily activities like walking up the stairs, carrying groceries, or bending over to tie your shoes.

Muscles tend to weaken with age, both as a natural part of aging and because you’re not using them in the same ways you once did. For this reason, older adults may wish to consider starting a resistance training routine.

Weightlifting helps improve agility and balance, and it even helps prevent fractures. When your agility and sense of balance are improved, you’re less likely to experience a fall.

Weightlifting also strengthens your muscles, tendons, and ligaments and helps build bone mass. Building bone mass, especially in the spine and hips, is important for people with osteoporosis. This condition can develop and worsen with age.

If you’re a beginner, start your exercise program with light weights and gradually increase as you get stronger. Perform these exercises a few times per week for a total body strength training workout.

SilverSneakers

Individuals enrolled in Medicare Advantage (Part C) plans may receive fitness benefits through a program called SilverSneakers. This program offers access to gym facilities, fitness classes, online resources, and more.

If you have Medicare Advantage and wish to start a new weightlifting routine or speak with a trainer, look into whether your plan has SilverSneakers benefits.

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Declining leg strength is common among older adults. It’s a powerful predictor of future disabilities like the inability to walk or even get out of a chair. Your legs are the foundation of your body, so it’s important to keep them strong and moving.

Equipment needed: leg press machine

Muscles worked: quadriceps, calves, glutes, and hamstrings

  1. Sit down in the leg press machine and place your feet on the platform. They should be shoulder-width apart. Your knees should form a 90-degree angle and align with your ankles. From the side, you should look like you’re in a squat position. You may have to adjust the seat or platform accordingly.
  2. Exhale. Drive through your heels and push the platform away from you until your legs are fully extended in front of you, leaving your knees slightly bent. Do not lock out your knees.
  3. Inhale. Slowly release tension on the platform and return to your starting position. It should take you twice as long to return to your starting position as it did to push the platform away. Slowing down on the return forces your muscles to work harder.
  4. Perform 15 reps for 4 sets, adding weight when you can.
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This exercise helps with posture and opening up the chest, which can combat any signs of rounding in the shoulders that occur over time.

Equipment needed: reverse fly machine

Muscles worked: shoulders and middle back

Note: You can also use two dumbbells or a seated cable pulley machine to perform this exercise.

  1. Select an appropriate amount of weight and adjust the handles so they are on the notch farthest away from you. This move requires a full range of motion, so the handles need to be at that particular setting.
  2. Sit down with your chest against the pad and both feet flat on the floor. Keep both knees at a 90-degree angle. If you feel squished or like you’re straining to reach the floor, adjust the seat accordingly. Lean your chest in toward the pad with your core engaged. Keep your back straight with your shoulders relaxed and pulled down away from your ears. Grasp onto each handle with your palms facing down toward the floor. This is your starting position.
  3. Exhale and bend your elbows slightly to about 20 degrees. Push the arms of the machine out to the side until your arms and shoulders form a “T” figure with your back. Squeeze your shoulder blades together as you reach this ending position. Hold for 1 count.
  4. Inhale and slowly release the tension in the arms of the machine and return to your starting position.
  5. Perform 12 repetitions for 3 to 4 sets, increasing the weight when you can.
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Equipment needed: high cable pulley machine and rope attachment

Muscles worked: triceps

  1. Attach a rope to the high cable pulley machine and select an appropriate amount of weight. Grab the rope with both palms facing in toward each other, about 3 inches above the rope knots.
  2. Stand facing the cable machine with your core engaged. Keep your feet in a staggered stance with one foot in front of the other. Pull the rope down so your palms are at chest height and your forearms are perpendicular to the floor. Keep your elbows glued to the sides of your ribcage. Keep your shoulders pulled back throughout the entire exercise. This is your starting position.
  3. Exhale, and using your triceps, pull the rope down until your palms reach outside your hips. Your upper arms should remain stationary while performing this exercise; only your forearms should move. Hold this position for 1 count.
  4. Inhale and slowly release the tension in the rope to return to your starting position.
  5. Perform 15 repetitions for 5 sets.
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Rowing is a very functional movement. Any time you pick something up off the floor, you’re technically lifting it up into your chest in a row-like movement. This exercise targets your middle back and shoulders in those hard-to-reach places.

Equipment needed: seated row machine

Muscles worked: middle back, lats, shoulders, and biceps

Note: If your gym doesn’t have a seated row machine, you can perform this exercise using two dumbbells.

  1. Sit down facing the pad of the seated row machine and select an appropriate amount of weight. Your chest should be comfortably pushed up against the pad with both legs at a 90-degree angle. If you feel squished or like you’re struggling to reach the floor, adjust the seat accordingly. Engage your core to sit upright and grab the handles with a neutral grip. Your palms should be facing in toward each other. This is your starting position.
  2. Exhale and pull the arms of the handles in toward you, keeping your elbows tight into your rib cage. End when you can’t row any further and your palms are in line with your chest. When you’ve reached this position, squeeze your shoulder blades together and hold for 1 count.
  3. Inhale, slowly reverse this movement, and return to your starting position.
  4. Perform 12 repetitions for 3 to 4 sets, adding weight when you can.
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Equipment needed: leverage chest press machine

Muscles worked: chest, shoulders, and triceps

Sit down on the chest press machine with your back glued against the pad, with no space in between. The handles should align with the middle of your pectorals. If they don’t line up, adjust the seat accordingly.

  1. Keep your head facing forward and your shoulder blades down and back. Place your heels flat on the floor with your core engaged. This is your starting position.
  2. Exhale. In one motion, push the handles away from you, extending through the elbows. Don’t let your back or shoulders lift up off the pad. Hold this position for 1 count.
  3. Inhale. Slowly bring the handles back to your starting position without letting the weight slam down. You want to keep tension in your muscles at all times.
  4. Perform 12 repetitions for 4 sets, upping the weight when you can.

Equipment needed: a dumbbell or two free weights in each hand

Muscles worked: triceps, trapezius, and rhomboids

  1. Depending on your comfort level, sit or stand with a straight spine and with your feet shoulder-width apart and your core tight. With your elbows bent, hold your chosen weight or weights with the elbows at shoulder level and palms facing forward.
  2. As you exhale, begin pressing the weight overhead, keeping your head back and spine straight. Ensure you keep your wrists rotated so that the palms of your hands face forward.
  3. Pause for a count at the top with your muscle contracted.
  4. Slowly and with good control, exhale as you lower the weights down to the starting position.
  5. Complete 12 repetitions for 3 sets.

Equipment needed: a free weight in each hand, or a barbell held by both hands in front of you

Muscles worked: biceps

  1. Sit or stand with your back straight and core tight. The feet should be shoulder-width apart. Hold your chosen weights down with your arms straight. The palms should be rotated to face forward.
  2. As you exhale, bring your palms up, bending your elbows as you bring the weights up, but keeping stationary. Track the weights toward your shoulders and feel your biceps contract.
  3. Pause for a count at the top, with your muscle contracted.
  4. Slowly and with good control, exhale as you lower your weights to the starting position.
  5. Complete 12 repetitions for 3 sets.

Strength training is important for people of all ages. However, as you get older, it’s especially important to keep your muscles strong so you can continue to perform daily activities without obstacles.

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