Resistance Training for Seniors: Top 5 Exercises

Did you know that about one in three adults aged 65 and older experience at least one fall each year? This rate increases to one in two for adults over the age of 80.

The increased prevalence of falls and injuries in seniors is often due to loss of muscle strength, muscle mass, and bone density as a result of age-related factors. The good news is that current research shows that strength or resistance training exercises can fight weakness and frailty in seniors when done two to three times a week.

In this article, we will discuss the top 5 resistance training exercises for seniors, their benefits, how to perform them, and more. 

What Is Resistance Training, and Why Is It Important for Seniors? 

Resistance training is a form of physical activity that contracts the muscles against an external force or weight to develop and maintain endurance, muscle mass, and muscle strength. 

With proper training, resistance training securely strengthens your muscles and improves bone density and physical strength. Some common examples of resistance training exercises include squats, push-ups, lunges, and deadlifts.

As people age, they may experience changes such as reduced muscle mass and bone density. Resistance training exercises can provide significant benefits for older adults, including:

• Improved muscle strength and bone density
• Reduced risk of falls and fractures
• Improved balance and motility
• Improved performance of everyday tasks, like walking, climbing stairs, or carrying out household tasks
• Better sleep
• Reduced risk of chronic diseases like arthritis, osteoporosis, heart disease, and diabetes

Top 5 Resistance Training Exercises for Seniors 

According to researchers, performing strength training exercises two to three times per week can help seniors maintain bone density, build muscle mass and strength, and promote independence and vitality as they age.

Warm Up

Before starting any exercise, it is essential to engage in short walks to improve blood flow to your muscles and prepare your body for exercise. Warming up is the essential first step before any exercise. It increases muscle flexibility and prepares them to respond more effectively to the physical demands of the workout.

You can walk for 5 minutes inside or outside your house or use a treadmill to warm up your muscles.

The top 5 resistance training exercises for seniors include:

1. Squats 

Squats are an excellent exercise for strengthening the lower body, targeting the thighs, hips, and buttocks. This movement mimics sitting down and standing up, engaging key muscle groups.

To perform this exercise, you will need to: 

• Stand in front of a sturdy and tall chair.
• Extend your arms in front of you such that they are parallel to the ground.
• Keeping your back straight, slowly lower your buttocks towards the chair and bend your knee, but don’t sit down.
• Wait for 1 to 2 seconds and stand back up.
• Repeat the squat 5 – 10 times, aiming for it to feel like a 7 – 8 out of 10 in intensity by the final repetitions.

2. Wall Push-Ups 

Wall push-ups are an easier version of floor push-ups that can be ideal for seniors with limited physical strength. It helps strengthen the muscles of your upper body, including your arms, shoulders, and chest. 

Here is how you can perform wall push-ups: 

• Stand in front of a spacious wall with no objects or furniture nearby, like a window, closet, or wall hangings.
• Place both the palms of your hands on the wall and move a little backward from the wall. Your arms should extend in the air parallel to the floor.
• Slowly bend your elbow and upper body towards the wall, keeping your legs and back straight. Count for 4 seconds and repeat.
• Repeat the wall push-up 10 times, aiming for it to feel like a 7 – 8 out of 10 in intensity by the final repetitions.

3. Toe Stands  

Toe stands are a strength training exercise that helps strengthen and relax the calves and ankles. It restores balance and stability in seniors. 

To perform toe stands, you will need to: 

• Place the back of a sturdy chair in front of you. Hold the chair with both hands for support.
• Slowly lift the heels of both of your feet and stand on the balls or your front feet. Hold this position for 4 seconds.
• Slowly lower the heels of your feet back to the ground. Hold the position for 4 seconds.
• Repeat the exercise 10 times, aiming for it to feel like a 7 – 8 out of 10 in intensity by the final repetitions.

4. Seated Leg Lift 

Calf raises or seated leg lifts are one of the best leg-strengthening exercises for seniors to improve motility and balance. It also helps strengthen muscles around the knees, improving joint mobility and flexibility. 

To perform a seated leg lift, you will need to:

• Sit on a sturdy chair, keeping your body and legs straight and feet flat on the ground.
• Inhale and extend your right leg in front of you and parallel to the ground. Hold the leg in the air for a few seconds while keeping your body and left leg straight.
• Exhale and put your leg back on the ground.
• Repeat the same steps with your left leg.
• Repeat the exercise 5 – 10 times, aiming for it to feel like a 7 – 8 out of 10 in intensity by the final repetitions.

5. Knee Lifts or High Knees 

High knee or knee lift exercises with or without weights help strengthen your core, lower body, and upper body muscles. It also improves strength, balance, coordination, and cardiovascular endurance in seniors. 

To perform knee lifts, you can start without using weights and gradually perform the exercise with weights when you get comfortable. 

• Stand straight in a spacious area, keeping your legs shoulder-width apart.
• Lift your right knee up and closer to your stomach and bend your left arm towards yourself with your hand close to your chin.
• Repeat with your left knee.
• Repeat the exercise 5 – 10 times, aiming for it to feel like a 7 – 8 out of 10 in intensity by the final repetitions.
• When you get comfortable with the exercise, perform it while holding some weights, like dumbbells, in your hands.