What Are The Top 12 Strength Exercises For Seniors

Introduction 

Building muscle and improving flexibility are two keys to a positive senior experience. Seniors should be aware that there are a variety of strength exercises that can assist them in attaining their goals, as well as fitness equipment that can help them work out at home. There are many strength exercises for seniors that can help them build muscle and increase their flexibility; however, focus on light weights or resistance bands rather than heavy weights. Begin by doing stretching exercises like squats for several minutes to loosen up the muscles before beginning more strenuous activities, such as power cleaning. Seniors should also avoid using heavy weight bearing equipment like the bench press; instead, they should use more portable options like medicine balls or medicine tubes that they can do at home without assistance.

What Are The Top 12 Strength Exercises For Seniors + Workout Equipments

1. Leg Raises

Leg raises the abdominal muscles, which help to protect from injury, and also increase flexibility. There are a number of variations that can be done with this exercise. In order to build strength, choose a raised surface that is approximately six inches off the ground, such as a chair or bench. Start with two sets of 10 repetitions each. When doing leg raises, use your hands to support your back in a neutral position in order to prevent strain on your lower back or neck. To add intensity to this exercise, consider elevating one leg in the air when performing leg raises. This will increase resistance and strengthen the abdominal muscles even more. The equipment used for this exercise is a chair or bench that is approximately six inches off the ground, as well as a mat or pillow for additional support.

2. Bent Knee Sit Ups

Bent knee sit ups are a great exercise for strengthening the abdominal muscles. They can be done by laying flat on the floor with your knees bent, or sitting in a chair. This exercise works best when you are able to use your hands behind your head to support it in a neutral position. A mat or pillow under the head for additional comfort is recommended. Start with two sets of 10 repetitions each, and increase no more than 5% per set until muscle failure is reached. The equipment used for this exercise is the floor or a chair, as well as a mat or pillow for additional support if needed. The equipment used for this exercise is the floor or a chair, as well as a mat or pillow for additional support if needed.

3. Push Ups

Push ups are an excellent way to improve your upper body’s strength and flexibility, and help to protect you from injury by strengthening your chest, arm, shoulder, and back muscles. The push up is done by placing the hands shoulder width apart on the floor in front of you, then lowering into a prone position until your chest touches the ground. Push through the hands into a complete prone position with straight legs. Start with two sets of 10 repetitions each, and increase no more than 5% per set until muscle failure is reached. Beginners can start by using their knees rather than their toes to complete the exercise. When doing this variation, use a bench or table for additional support. The equipment used for this exercise is the floor or a bench or table for additional support.

4. Tricep Dips

Tricep dips are an excellent way to build muscle, especially in the triceps. This exercise is done by grabbing onto a chair, bench, or other object that is approximately six inches off the ground. The dip is performed by placing your hands on the edge of the object with your weight supported by your legs. Then you lower yourself until your arms are parallel with the floor. Push yourself back up until your arms are straight again, then repeat for 2 sets of 10 repetitions each. The equipment used for this exercise is a bench or chair; however; if you do not have access to one, it can be done using parallel bars at a local gym.

5. Abdominal Exercises For Seniors On The Wall/Chair

Abdominal exercises done on a wall or chair are an excellent means of building additional strength. For this particular exercise, grab onto the back of a chair with your hands shoulder width apart. Then slowly straighten your back by moving your feet toward the wall until you are standing on the balls of your feet with your arms fully extended. Hold that position for 5-10 seconds to get a good stretch, then move back into the starting position where you are sitting down with your knees bent and feet flat against the wall/chair. Repeat 10 times for 1 set; then repeat 3-4 times in total per day to get optimal results. The equipment used for this exercise is a chair or wall; however, if you do not have access to a chair or wall, you can do these exercises on parallel bars at a local gym.

6. Squat

Squats and leg presses can be used to build muscle and improve flexibility. This is a great exercise for older seniors, because it only requires one leg to be used and does not place a great amount of stress on the body like other exercises like the bench press. To start this exercise, sit down on an adjustable or fixed bench or chair at a 45 degree angle. Then lower your bottom until it is almost touching the floor. Then push off your feet to return back to standing position. The equipment used for this exercise is the bench or chair; however, if you do not have access to one, it can be done using parallel bars at a local gym.

7. Leg Curls With Dumbbells For Seniors

Leg curls work the quadriceps, which are the large muscles in the thighs. This is an excellent exercise for older seniors because it can be done relatively quickly, and is less strenuous than other weight lifting movements. Begin by standing with your feet shoulder width apart, holding a dumbbell in each hand at chest level. Squat to a 90 degree angle so that your knees are bent at a 45 degree angle to your torso. Then raise the dumbbells back to full extension while maintaining that same position until they are fully straightened out. Repeat 10 times for each leg; then finish with 10 “pogo” jumps, which basically means jumping as high as you can off both feet without landing on the ground.  The equipment used for this exercise is your body weight; however, if you wish to increase resistance, you can hold a dumbbell or weight tube in each hand during leg curls.

8. Knockout Strength For Seniors

This exercise is great for building strength. It will work the abdominal muscles, the chest muscles, and the back. The exercise begins by standing up and holding 2-3 pound weights in your hands; then slowly raise up by pushing down on your heels into a standing position, followed by slowly letting yourself back down until you are in the starting position where your arms are parallel to the floor again. As you go up, make sure to straighten your whole spine, not just your back. Repeat this motion 10 times for 1 set; then repeat 3-4 times in total per day to get optimal results. The equipment used for this exercise is a chair or wall; however, if you do not have access to a chair or wall, you can do these exercises on parallel bars at a local gym.

9. Shrugs With Dumbbells For Seniors

Shrugs and other shoulder exercises will help to strengthen and protect the shoulder and chest muscles. This particular exercise is performed by standing up and holding a dumbbell in each hand at your side with your palms facing inward toward your legs. Then slowly raise up by pushing down on your heels into a standing position, followed by slowly letting yourself back down until you are in the starting position where your arms are parallel to the floor again.  The equipment used for this exercise is the dumbbells; however, if you do not have access to one, it can be done using parallel bars at a local gym. 

10. Stair Climbing 

Stairs are a great way to build up your core muscles, which are used to stabilize your body. This exercise works the abdominal muscles, the back, and the legs. This exercise can be done alone on stairs by first ascending approximately 5-8 stairs, then leaning forward so that you are resting all of your weight on your hands. Then slowly reverse this movement to bring yourself all the way back down again. Repeat this motion 10 times for each leg; then finish with 10 “pogo” jumps, which basically means jumping as high as you can off both feet without landing on the ground. The equipment used for this exercise is the stairs; however, if you do not have access to stairs, it can also be done by putting a towel on the floor and raising your entire body off of it. You can also fold up a towel into a pillow shape and raise both arms above your head, then lower your arms to the bottom of the towel before raising them all the way back up again.

11. Yoga For Seniors

Yoga is a low impact exercise that is performed by a variety of stretching and balancing movements. This exercise is fantastic for building strength and flexibility, as well as improving stability and balance. The exercise begins by standing up and forming a straight line from your shoulders to your feet. Then slowly bend over and touch the ground with your palms face down, and then slowly straighten back up again. Repeat 10 times for each side; then finish with 10 “pogo” jumps, which basically means jumping as high as you can off both feet without landing on the ground. The equipment used for this exercise is your body weight; however, if you wish to increase resistance, you can hold a dumbbell or weight tube in each hand during arm/leg raises.

12. Balance For Seniors

Balance is one of the most important aspects of weight lifting; therefore, if you are in good physical condition, it will not be necessary to do this exercise. However, if you are in poor shape or have mobility problems that make balancing too difficult for you to do, do not hesitate to work on improving your balance at home; this is important because one of the major causes of weak and stiff joints and muscles is a lack of balance. The first step in improving your balance is getting yourself into good physical condition. This exercise begins by standing up and forming a straight line from your shoulders to your feet. Then slowly bend over at the waist and touch the ground with both hands; then slowly straighten back up again. The equipment used for this exercise is your body weight; however, if you wish to increase resistance, you can hold a dumbbell or weight tube in one hand during arm/leg raises.

Conclusion 

These exercises are great for getting and keeping your body and mind fit and healthy as you age. It is important for seniors to stick with their regular exercise routines as they age; this way, they can avoid or at least decrease any chronic health conditions. Making sure that you stay in good shape as you age is also an excellent way to boost your self-confidence and self-esteem, which is something that everyone takes for granted until it is gone.  These exercises will help you achieve your fitness goals and that they improve the quality of your life. Whether you are working on toning or on building muscle, our exercises will help you. These exercises will help to increase the amount of energy and fun that you have as a senior by giving you a feeling of accomplishment. Additionally, these exercises will help to strengthen your bones and joints, which can be critical in making sure that you remain independent and healthy. 

Before you get started with any of these exercises, it is very important to make sure that you have a doctor’s approval to do so. If you have been told by your doctor not to perform any weight-bearing exercise, then do not attempt any of the exercises.