As we age, our bodies naturally break down and become weaker. It’s simply a fact we need to accept about life. You accept that? Good! Now we can do something about it.
Many seniors and “pre” seniors shy away from the weight section at the gym because it’s filled with large noisy machines and young men making grunting noises. Don’t let that stop you from being healthy.
Weight training provides an excellent way for seniors to maintain muscle that is naturally lost as they age and help can build up your endurance. You are never too old to start weight training and, as a matter of fact, you can’t afford not to!
But why do I need muscle at my age?
Muscle is not just for body builders. Our muscles are the fabric that holds our bodies together. Our bones and ligaments rely on our muscles to be there. Muscle also help us perform nearly every daily activity; getting out of a chair? Muscle. Carrying groceries in from the store? Muscle. Keeping balance while walking down the stairs? Muscle! Here are the best muscle maintaining workouts for seniors.
WAIT! Before we start, remember that these workouts should be done with LOW weight and high repetitions; we should be getting cardio in as well. I’m talking 2-10 pounds and 12-20 reps each set.
Ready? Let’s maintain some muscle!
Overhead Dumbbell Press
This should be your go to upper body exercise. Grab two lightweight dumbbells in each hand. Palms facing out, rest the weights where your shoulder meets your collarbone. Keeping your forearms completely vertical (this is important), push the weights above your head and as high as you can.
If someone was looking at you from the side, try to imagine that the weights are going up completely straight, not forward at all. You may have to move your head back if it gets in the way.
Hammer Curls
Not just for looks! This exercise will help with grip, forearm and shoulder strength.
Grab two lightweight dumbbells and hold them at your side, palms facing you. One at a time, bring the weight up to your same shoulder while turning it. At the end of the movement your palm should be facing your shoulder. Reverse the movement slowly.
To mix it up, try going across to your other shoulder.
Box Squats
This should be done without weight and make sure you don’t overdo it. Essentially, you’re sitting down. Find a box or a chair and go to sit down; however, right when your butt touches the chair, stand back up.
Now, the key to this workout is to use your back and legs, NOT your knees. Your knees should remain still and never move forward. While you’re standing in front of the chair, imagine that there is a rod going through knees and into the ground, that way, your knees can’t move.
This one is hard, but is great for getting your heart pumping. If you can’t go all the way down, so what? Go as far as you can. Since there’s a chair behind you, you don’t have to worry about falling.
Upright Font Row
This exercise is vital for increasing wrist and shoulder mobility and your ability to pick up objects. Grab two lightweight dumbbells and hold them in front of your body, palms facing you. Lift them up in a straight line keeping them as parallel to the floor as you can. Your elbows should flare out to your side and behind you while your armpits open up. Try to touch your shoulder blades together to really get the full movement going. Reverse and start again.
Sit Ups – Kind of.
Sit ups are hard to do, but these modified ones will help increase your core strength and really get your heart going. Find a soft place to sit on the ground, perhaps a mat or a rug. Make sure there is something nearby that you can lean on to help yourself get up.
Put your keens up, about ten inches from your chest. Then grab your arms like you’re giving yourself a hug. Slowlllyyy move your back backwards a few inches so that your core tightens up while you breathe out. Move back.
You don’t have to, and shouldn’t, move far backwards; a few inches are fine. Move fast enough so that your heart starts to beat.
Remember, you are never too old to start implementing weights into your workout routine! After a few weeks, you’ll notice improvements. Good luck!
