The Strong Senior: The Complete Guide to Getting Strong And Staying Strong Over 60
HOW TO GET STRONG AND STAY STRONG OVER 60
With good strength, EVERYTHING we do is much easier!
Life is much easier!
As time goes on, we are all going to get weaker, and our muscles are going to get smaller. [1, 2]
This loss begins in our thirties and accelerates each decade after that. [2]
This is NOT an inevitable part of ageing, however!
This is an inevitable part of doing less and less activity over time. [1, 2, 3, 4]
In this day and age, it's much easier to do less. It's much easier to be lazy!
When we don't HAVE to do activities that keep our muscles strong, we are going to get weaker.
It's that simple!
Loss of muscle mass and strength to do the things you want and need to do, IS AVOIDABLE!
AND …. If you have already noticed you have lost strength and muscle….
It is REVERSIBLE also!
When you undertake strength training (aka resistance training), in whatever form - (for example with weights, resistance bands or just doing bodyweight exercises), and do it properly, you WILL get stronger, regardless of your age!
That's right every person over 60 can, at a minimum, maintain their strength and get even stronger than a younger version of themselves.
And, with greater strength comes effortless movement and getting more out of life each day!
Furthermore, you will also build muscle, get stronger bones, decrease your risk of falls, have less pain, improve your fitness, lose fat, gain confidence and look and feel better.
Sounds good, doesn't it!
Strength training is arguably the most important type of exercise that anyone over 60 can do AND in my opinion, the most fun!
On the other hand, I know, getting started with strength training, especially with weights (or with resistance bands), can be a little hard and even scary.
If new to exercise, it's difficult to know where to start, and many questions may arise.
There are also many variables you must take into account and implement to ensure you get the results you want and aren't just wasting your time and putting yourself at risk.
With a bit of knowledge, however, strength training is VERY, VERY SIMPLE for anyone to get into, and get amazing results. And that includes YOU!
In this guide, I'll show you exactly how to get stronger, and show just how simple it can be, even in the comfort of your own home.
By following this guide, and staying consistent, it won't be long before you're the stronger version of yourself going about life with ease!
So without further ado, let's get stronger!
- Mike
WHAT WE’LL BE COVERING IN THIS GUIDE:
WHY SENIORS SHOULD DO STRENGTH TRAINING/EXERCISES & COMMON QUESTIONS
The Benefits of Strength Training for Seniors - Can Seniors Build Muscle?
Should Seniors Lift Weights? Do I Need To lift Weights, or Use Resistance Bands, To Get Stronger?
I Am A Woman and Don’t Want To Get ‘bulky’! Will I Get Bulky If I Lift Weights?
STRENGTH TRAINING 101 FOR SENIORS
How Many Times Per Week Should Seniors Do Strength Workouts?
How Many Repetitions and Sets Should Seniors Do To Get Stronger?
What Resistance Bands Do You Recommend? The Best Resistance Bands For Seniors
NUTRITION: EATING TO GET YOU HEALTHY & STRONG
GET STRONGER NOW - STRENGTHENING EXERCISES FOR SENIORS (INCLUDES VIDEOS + PICTURES)
The 5 Best Strengthening Exercises For Seniors (Must do Exercises)
Body Weight Exercises For Seniors: A Complete Program (VIDEO ROUTINE)
Weights & Resistance Band Exercises For Seniors: A Complete Seated Program (VIDEO ROUTINE)
Resistance Band Exercises For Seniors: A Complete Program (VIDEO ROUTINE)
The Most Simple Strength Workout For Seniors To Get Amazing Results
WHY SENIORS SHOULD DO STRENGTH TRAINING/EXERCISES & COMMON QUESTIONS
The Benefits of Strength Training for Seniors
Along with the benefits touched on briefly already, there are many more benefits of strength training, and this is why I feel it's the most important type of exercise that anyone over 60 can do.
Here are FIVE AMAZING BENEFITS of strength training:
1. YOUNGER, STRONGER & MORE EFFICIENT MUSCLES
As time goes on and we get older, we lose strength, and we lose muscle mass.
This process of our muscles getting smaller and weaker with age, is known as sarcopenia.
There are many possible causes of sarcopenia. However, the good news is, in the vast majority, sarcopenia is caused only by doing less physical activity over the years.
Sarcopenia is NOT just an inevitable symptom of ageing.
It is an inevitable symptom of lack of use. [1, 2, 3, 4]
When we do less physical activity, our muscle cells become smaller and weaker.
By undertaking MORE physical activity, and doing strength exercises, you can reverse the effects of sarcopenia, essentially reversing the ageing process of your muscles and improving their efficiency. [3, 4, 5]
2. LOOK BETTER - LOSE WEIGHT & IMPROVE POSTURE
We ALL want to look better!
I'm sure it's safe to say that all of us, both men and women, regardless of age, look healthier with a healthy amount of muscle on our frames.
We also look healthier with good posture.
With consistent strength training (combined with a healthy diet) you will increase muscle mass, improve your posture (by fixing muscular imbalances), and decrease body fat.
When you increase muscle mass and decrease fat, you get what's commonly referred to as that "toned" look, which I know many of you reading this are after.
Cardiovascular exercise (jogging, running, riding a bike, boxing, skipping, and so on) is the type of activity commonly believed to be best for fat loss.
However, I'd go as far as to say that proper strength training can do just as much, if not more, for weight loss and weight management than cardiovascular exercise can.
Research shows that strength training results in reductions of abdominal fat in both older men and women. [6, 7, 8, 9]
And further research shows, undertaking strength training resulted in only one-third as much fat gain over two years compared to those not doing strength training. Demonstrating the effectiveness of strength training on managing weight. [10]
Now I am not saying to stop doing cardiovascular exercise, especially if you enjoy it.
There are benefits in doing cardiovascular exercise for everyone over 60. However, if you don't want to, you can get healthy, strong and look your best by doing only proper strength training.
3. IMPROVE PHYSICAL & MENTAL HEALTH & GET MORE, QUALITY SLEEP
Along with getting stronger, building muscle, losing fat and improving posture, strength training can improve physical and mental health.
For improvements in our physical health, strength training can decrease the risk factors of metabolic syndrome, reducing blood pressure [11, 12, 13] and reducing the risk of cardiovascular disease.
It has beneficial effects on cholesterol levels and body fat percentage.
Strength training may play a role in improving insulin resistance associated with ageing and prevent the onset of diabetes.
Strength training can also lead to many mental health benefits.
After consistent strength training, you will feel improved confidence, self-esteem and have more energy. And, it is an effective tool for decreasing stress and reducing anxiety, depression and fatigue. [15, 16]
Moreover, if you want to keep your memory in top shape strength training can improve several aspects of cognition, memory and memory-related tasks in healthy older adults. [17, 18]
And we all know the health benefits of getting a good night's sleep. Resistance training can improve sleep quality and quantity. [19, 20]
4. DECREASE JOINT & OTHER PAIN. STRENGTHEN & AVOID BRITTLE BONES (HELP WITH ARTHRITIS & OSTEOPOROSIS)
Strength training can prevent and decrease pain. Studies have shown improvement in pain in those who have fibromyalgia, lower back pain and arthritis.
With painful joints conditions such as arthritis, by strengthening the muscles, ligaments and tendons surrounding an affected joint, we can reduce the stress placed on the joint, decreasing pain symptoms.
Strength training may also be helpful to prevent, and reverse osteoporosis. Studies have shown improvements in bone mineral density, helping to avoid and strengthen brittle bones. [21, 22]
Furthermore, stronger people are inclined to have higher bone mineral density compared to those who are weaker. [23, 24]
5. PREVENT FALLS, DECREASE FALL RELATED INJURIES & IMPROVE BALANCE
Increased strength and muscle mass can decrease one’s risk of falls [25, 26] and combined with higher bone mineral density, dramatically reduces the risk of fractures and other injuries related to falls.
Strength training has also been shown to be effective in improving balance and reversing age-related changes in gait speed (how fast you walk), stride length (the size of your step), cadence (the speed of your walk) and toe clearance (clearing your toes off the floor with each step) [26]. All factors that when impaired, can put one at risk of falling.
As you can see, there are many, many long term benefits of strength training and I hope by now I've got you over the line to begin strength training and start improving your life, and health.
Certainly, to reap all the benefits and do strength training correctly, it is important you do strength training right by following a few steps which we will go through in the next section.
Before we get into that, however, let's cover some questions that you may have in regards to strength training.
Am I Too Old To Lift Weights?
AGE IS NO BARRIER!
AGE IS JUST A NUMBER!
IT IS NOT THE END OF THE ROAD!
You are never too old to do something you want to do, and there are seniors all over the world, showing just this!
Take Irene O’ shea who at 102 years old became the world’s oldest skydiver.
Fauja Singh at 104 was running marathons.
Johanna Quaas at 92 - competing in gymnastics.
Ernestine Shepherd who is a Personal Trainer and still bodybuilding at 83 years old.
You are DEFINITELY not too old to do any form of strength training.
I have helped thousands of people improve their strength and build muscle from the ages of 54 (even younger), all the way up to 104. 104 and thriving!
You are also not too old to do anything else you want to do.
So, if you have the belief that age is a reason not to do something. Then throw it out!
If someone tries to kill your aspirations with the “you’re too old” line, throw them out too!
‘Age’ is never a reason to not do something. Especially weights!
Whatever age you are, do whatever you want to do, and have fun doing it!
Won't I hurt Myself If I Lift Weights?
If you have this worry, you are not alone!
This is a common worry experienced by those new to strength training, especially when it comes to lifting weights.
YES!….. There IS a chance you could hurt or injure yourself doing strength exercises!
And, our chances of injuring ourself DOES increase as we get older, and we DO increase our risk by exercising with weights.
However…. This worry is unwarranted!
“I’ve had a lot of worries in my life, most of which never happened.”
The benefits of strength training hugely outweigh the small risk of injuring yourself.
I can assure you, If you undertake strength training correctly (as outlined in this guide), strength training is entirely safe and the chances of you hurting yourself are close to zilch!
As you continue strength training, with your now stronger, steadier body, you’ll have much less chance of injuring yourself in general.
You’ll also find that strength training wasn’t anything to fear and it becomes easy and fun once you get the hang of it.
Ok! Some of you may never find strength training fun, but, you’ll see and feel the benefits eventually and want to to keep it up!
Based on your current capabilities, strength levels or health status, you may need to modify the exercises or your program in some way so that you can do them safely. (This, and more will be covered within this article).
But correct strength training is excellent for everyone, and safe, no matter your age!
You’re just as capable as anyone else!
Should Seniors Lift Weights? Do I Need To lift Weights, or Use Resistance Bands, To Get Stronger?
Strength training is the most effective way to improve physical function, increase muscle mass and strength, and comes with all the other benefits we discussed above, like getting healthier and looking your best.
So if you want these results, you should do strength training.
But…. Lifting weights, or using resistance bands, is not the only type of strength training you can do.
Seniors training with Kettlebells.
There are many different ways to get stronger, including; bodyweight exercises, yoga, pilates, Zumba, suspension systems (TRX), kettlebells or gym machines.
With so many options available, you do not have to lift weights or use resistance bands, specifically, to get the strength results you are after.
It does not matter which type of strength training you do! Choose whichever type of strength training you want.
If you work your muscles correctly and most importantly, stay consistent... You will get stronger.
However, if you start with bodyweight exercises, there will come a time when the exercises are no longer challenging you, and you stop making progress with your strength.
This is when it is important you start challenging yourself with more challenging exercises, or add in equipment, to continue to get stronger.
Weights and resistance bands are easy to use and get a hold of, and, an inexpensive way to get stronger in the comfort of your own home.
For these reasons, I do recommend all seniors lift weights and use resistance bands to get stronger, and why I focus on them in this guide.
If you're new to weights or bands, it won't be long before you've got the hang of them and finding them simple to use.
Should I Exercise Differently to Someone Younger?
No! To get stronger, the same strength rules apply for both young and old. There is no reason to exercise any differently to anyone else based on your age.
Although goals change as we get older, and some exercises may need to be modified, with precautions taken, depending on your health status and current capabilities, to improve strength, the same principles apply for everyone.
Additionally, you can build muscle and recover from strength training just as well as college-age students.
In a study, active college-aged women were compared to active women over 60, looking at how differently the body responds and adapts to resistance training in these groups. Similar response and adaptability patterns, as a result of the resistance training, was seen in both the young and old. The same would go for men.
Should Women & Men Train Differently?
Again, No! To build strength for both women and men, the same rules apply.
There is no reason for gender-specific training to get the strength results you are after.
If you want to train with your spouse, you can both do the same training.
The only difference is that men, the majority of the time, have higher strength levels and more muscle mass. Meaning heavier weights, or increased resistance will be required to challenge oneself and build strength and muscle.
I Am A Woman & don’t want to get ‘bulky’! Will I Get Bulky If I Lift Weights?
So you've seen the photos of very muscly ladies (usually competitive female bodybuilders) and have decided that lifting weights is not for you.
No disrespect to these women who work really hard to obtain these physiques, but I can understand, with a lot of these photos, why lifting weights has been a no go!
Although there is a very high chance, you could wake up one morning, bodybuilder size after doing weights a few times, there is no need for this to turn you off doing weights.
I am just kidding! The chances of this ever happening is slim to none. I can promise you that you won't ever look bulky!
Unless of course you want to and are willing to work very, very, very hard to obtain it.
These muscly women have been doing weights for a long time (years and years), have strict diets, AND they are usually taking many supplements.
You are not going to get bulky like these women! There is no reason to fear doing strength training.
And in the impossible case, you do somehow, suddenly wake up with bulky muscles, congratulate yourself! You have done what most can't, especially at your age. Now to get rid of these muscles that have almost magically appeared, just go easier on the weights (and eat less) for a little while. You'll be back to not bulky in no time.
As you can see, this is no reason for this to stop you doing strength training.
Naturally, it takes A LOT of work for both women, AND men, to look very muscular and get 'bulky'.
What you will get with strength training, however, (and eating a healthy diet) is increased muscle mass and decreased fat over your muscles, leading to that 'toned' look women usually prefer.
How Many Times Per Week Should Seniors Do Strength Workouts?
To get stronger and build muscle, you need to be training at least twice a week and for better results aiming for three to four days a week. [33]
Three days per week allows one day in between to rest and recover from the exercises.
This is a great way to get your body used to this type of exercise without pushing yourself over the limit.
One strength workout per week will not get as good results and is suitable only for maintaining strength and muscle mass.
Consistency is the key to getting great results.
If performing bodyweight exercises, or using very light weights, it's fine to workout each day. However, I suggest progressing to heavier weights/resistance to increase the effectiveness of your strength training, when these exercises no longer challenge you.
An example of a strength training workout schedule, for beginners, could be:
2-days per week, performing workouts on Monday and Thursday and completing this for 4-6 weeks.
Once completed 4-6 weeks of training, you can move to 3-days a week, training Monday, Wednesday and Thursday. Allowing a day in between workouts.
I recommend exercising both your lower and upper body each workout.
How Many Repetitions & Sets Should Seniors Do To Get Stronger?
Once you've decided how frequently you are going to do the workouts each week, the next step is knowing how many times to do each exercise during the workout.
More specifically, how many repetitions, and sets are required of each exercise to get stronger.
For those not familiar with these terms, repetition (commonly known as "reps") means how many times you complete the exercise.
Performing a bicep curl, for example, for one repetition (rep) means taking your arm from a fully straightened position to a fully bent position and returning back to the start position.
'10 reps' would mean performing ten complete movements of the exercise. So using the bicep curl example again, we take our arm from a fully straightened position to a fully bent position and then back to the start position and repeat this ten times.
A set means how many times we do those particular number of repetitions.
Let's use "2 sets of 10 repetitions" of the bicep curl as another example. This means we do ten biceps curls at a time, have a short rest and then do another ten biceps curls. Equaling two sets and 20 repetitions in total.
To get stronger, there I.S. a specific repetition AND set range you should stick to for best results with strength.
Changing the repetitions and the sets are going to target different components of fitness.
REPETITIONS
For Muscle Strength
If you find you have difficulty performing tasks like standing up, lifting objects, or climbing a few stairs, your muscle strength has likely decreased.
Lower repetitions, (1-6 repetitions) is the most beneficial for improving strength. Heavier weights/resistance are required for this repetition range.
I do not recommend doing this low of reps, however, unless you have a high level of training OR you have a professional helping you.
Keeping it simpler and safer, I recommend 5-10 repetitions for seniors, and moderate weight.
This will improve strength and also help build muscle mass more effectively.
For Larger Muscles
If you find your muscles have started losing size, (i.e. gotten smaller) this is known as muscle atrophy.
When muscle mass increases (size of the muscle), this is known as muscle hypertrophy.
To increase muscle mass, moderate repetitions are best, between 6-12 Repetitions.
I've found repetitions higher than this, up to 15 (sometimes more) can also work for building muscle.
For Muscular Endurance
If you find you can stand up quite easily, can lift objects easily and even walk stairs easily, it means your strength is doing ok. But, after a short time of carrying an object, doing exercises, or walking around (either on the flat, upstairs or up hills) you start fatiguing, it could mean your muscular endurance has decreased.
Your muscles have the adequate strength to do most of your activities but can't maintain this strength/power for a prolonged time.
An example of decreased muscular endurance would be walking around a shopping centre and feeling your legs fatiguing and having to sit down to rest.
To improve muscular endurance, high repetitions 15-20 repetitions and upwards will do this. And, lighter weights are necessary. This repetition range also improves cardiovascular fitness and is beneficial for endurance exercise such as cycling, running or swimming.
Strength, hypertrophy and endurance are all equally important.
SETS
When it comes to the sets of each exercise to build strength and muscle mass, even for endurance, the evidence shows multiple sets are superior to a single set.
Evidence also shows that 2-5 sets are optimal for strength, muscle mass and also endurance.
So to build strength, hypertrophy and also work some muscular endurance, I recommend 5-12 repetitions.
And 2-5 sets.
To start, you could choose two sets of 12, or 3 sets of 10, or 4 of 8.. All of these ranges will help build strength. If getting started, start with less. E.g. 2 sets of 8 and slowly build up the reps and sets over time. (and the weight).
If you stick to these parameters, and strength train consistently (at least two days each week), and progress the exercises by continuing to challenge yourself, you ARE going to get stronger.
How Heavy Should My Weights or Resistance Bands be?
There is no magic number I can give you for how heavy your weight or how thick your resistance band should be.
Everyone is different with different capabilities.
When beginning strength training, the most important step is learning the exercises first, with bodyweight or light weights.
As your strength begins to build, you can gradually increase the weight, ensuring you avoid any injury and are getting the most out of your strength training program.
I do not recommend lifting too heavy and training to full failure. Ever! Training to failure means, lifting a weight where your muscles are completely exhausted. This is unnecessary! So make sure the weight you choose doesn't completely tire your muscles.
Instead, choose a weight/resistance that is not too light that the exercise is a breeze, but heavy enough that your muscles are very close to being completely fatigued (getting near failure, but not failure) by the last repetition of the last set.
When exercising different areas of your body, you are going to have different levels of strength. Leg exercises usually require heavier weight compared to arm exercises — a reason why it's a good idea to have a selection of weights and bands.
It's up to you to determine how heavy your weights or resistance bands should be, and it gets easier as you become familiar with the exercises (and the weights).
What Resistance Bands Do You Recommend? The Best Resistance Bands For Seniors
Resistance bands purchased off the internet will work fine to do most exercises with.
I recommend going with ribbon type, and longer bands over shorter ones as this will allow you to do more exercises and you can double them over or adjust the size yourself.
If they are too short, you are limited in the exercises you can do.
I suggest getting a few strengths from light to heavy to allow for progression.
If you outgrow the resistance bands, you can purchase thicker bands.
I am currently in the process of sourcing the best resistance bands for seniors - This is in progress and to stay updated, make sure you're signed up to the More Life Health mailing list.
What Weights Do You Recommend? The Best Weights For Seniors
For weights, I also suggest purchasing a small set to save money and to allow for progression as your strength improves.
For beginners, I suggest starting with 1-5kg (2-11lbs) weights these are a perfect beginning weight which will allow you to learn the exercises, and they give room for progression.
When you outgrow these weights (a good problem to have), you can look at purchasing heavier weights.
Additionally, for those who have a good level of strength, you may need to start with heavier weights.
If you continue with the same light weights, your body will not get any stronger.
Progress the weight, by lifting heavier, and your body will adapt and get stronger.
If you head to your local department store, you can easily pick up a set of dumbbells.
However, to make it easier, I have found some perfect starter weight kits to help get you started.
CLICK HERE TO SEE WHAT EQUIPMENT I RECOMMEND.
Don't want to purchase weights?
If you don't want to purchase weights or resistance bands, that is absolutely fine.
Although I do recommend eventually purchasing equipment to make continual progress, you can stick to the bodyweight exercises and progress by adding in more repetitions as you get stronger over time.
Or, you can also use items you have around the house, like water bottles or cans of food, which will work just fine in the beginning.
When Do I Progress The Exercises? - (Use Heavier Weights)
As I've touched on throughout this article already when getting started with weight training, the most important step is that you learn correct exercise technique and use lightweight, OR no weight at all. Keeping you safe and injury-free.
Once you are performing the exercise correctly, increase the weight. Use weights that your muscles are being worked and get very close to tiring in the repetition range chosen (5-12) and set range (2-5).
With consistency each week, your body will adapt to the exercise by getting stronger. When the weights or resistance bands become too light, it is now time to increase them in small increments. Choosing a heavier weight or resistance, that now achieves the goal of your muscles tiring within the repetition and set range.
If at any time you get through the repetition and set range easily, using perfect exercise technique, and you're not close to tiring, it's time to lift heavier weights/or use thicker resistance bands.
Other ways to progress the exercises:
Do more repetitions (for bodyweight exercises)- Remember, however, if you do too many repetitions, you will move into working muscle endurance rather than your strength.
Do more challenging exercises - There are many ways to vary the exercises to make them more challenging. Take, for example, a wall push-up versus a push-up on the ground.
Decrease your rest time between sets. For example, slowly decrease by 5 seconds each week.
Or add in another set after some time. If you start with two sets, move to 3 sets and so on.
How Long Until I Start Seeing Results?
With proper strength training and adequate, healthy nutrition, you can expect to see and feel, yourself getting stronger and small changes in your physique quite quickly. From 1-2 weeks.
For beginners, as your body is learning the exercise, new neural (nerve) patterns are laid down between your brain and your muscles.
Our muscles are made up of different types of muscles fibres. Groups of these muscle fibres and a motor neuron (nerve cell) make up what's known as a motor unit.
Each motor unit contains large amounts of muscle fibres that if we don't use, they go to sleep. They sit dormant until they are called into action again.
When you begin strength training and stay consistent, your brain responds to the exercise by recruiting more motor units, waking up these previously dormant muscle fibres, to coordinate the contraction of the muscle(s).
This increase in the, once asleep, muscle fibres that are now activated to generate the force required to lift the weight, explains why we can increase our strength quite quickly.
Basically, when you perform strength exercises, your body is saying "I can't be weak anymore, I need to be stronger to do this", and your brain then wakes up your muscles to make it happen!
Increasing muscle mass (hypertrophy), on the other hand, will take a little longer.
New biceps from strength training.
After consistent strength training each week, for up to 4-6 weeks or more, you'll start to notice your muscles growing. Like your biceps (see photo).
Your muscle fibres are getting larger (hypertrophy), which will further improve your strength.
If you have done strength training before, even if it was a long time ago, your body will usually regain strength and muscle mass back fast (something known as muscle memory).
NUTRITION: EATING TO GET YOU HEALTHY & STRONG
Eating well is essential for health and wellness, and is also important for building muscle and improving strength. AND shrinking the waistline.
To get stronger and build muscle effectively, we need to be eating enough calories/energy from good quality protein, fat and carbohydrate sources.
We also need to get adequate micronutrients (vitamins and minerals) to support our body's biological processes and keep ourselves healthy.
When we are taking in too little calories, or eating just junk foods, we don't get in all our required nutrients, leading to poorer health and loss of muscle and strength.
Nutrition is a vast topic, difficult to cover in this guide. I could write a whole new guide on it. I'll save that for a later date, however.
For now, improve your diet by doing your best to avoid junk foods, and start getting the optimal amount of calories from nutrient-rich foods.
There are certain nutrients you want to be getting adequate amounts of to help increase your strength (and health) also. That being protein, vitamin D, magnesium and calcium, as low-level intake of these nutrients has been linked to decreased strength, muscle mass and physical performance in seniors.
Let's take a long at these nutrients:
PROTEIN
Protein is essential for maintaining muscle mass, and strength, as one gets older, and it's very common not to be getting enough.
The Australian Dietary Guidelines recommend that 15-25% of our total energy intake should come from protein, with a daily intake of the following:
The RDI of protein for women aged 19–70 years is 46 grams per day.
The RDI of protein for men aged 19-70 years is 64 grams per day.
Women over 70 should have at least 57g per day.
Men over 70 should have over 81g per day.
However, recent literature has argued that protein intake higher than this may be required to help sustain muscle strength and function into older age. [29, 30]
The European Society for Clinical Nutrition and Metabolism (ESPEN) gives the following recommendations, based on research gathered:
1 - For healthy seniors - at least 1.0 to 1.2 g protein/kg body weight/day is recommended.
2- For seniors who are at risk of malnutrition because they have an acute or chronic illness, the diet should provide 1.2 to 1.5 g protein/kg body weight/day.
3 - For seniors with severe illness or injury - even higher intake of 1.2 to 1.5 g protein/kg body weight/day may be required.
ESPEN also recommend daily exercise and resistance training to maintain health and muscle strength and function.
To learn more about protein and get ideas on how to get more protein in your diet, click here.
VITAMIN D
We make vitamin D when our skin is exposed to the sun. As we get older, we tend to spend less time in the sun, especially in the winter months, making vitamin D deficiencies very common.
Vitamin D is essential in older age for bone strength, muscle function, and to prevent falls.
Low vitamin D levels are associated with reduced muscle mass and impaired physical performance.
Aim to get 20 minutes’ direct sunlight daily, avoiding the hottest part of the day. This keeps your vitamin D levels topped up, helping you remain healthy and strong. Make sure not to overdo it and burn your skin.
MAGNESIUM
Magnesium is another nutrient we require for good health.
Magnesium is vital for many of our body's biological processes, including making energy, for nerve and muscle function, making DNA, bone and protein, and for a healthy heart and strong immune system.
Decreased magnesium intakes have been shown in seniors who have lower muscle mass and strength.
Furthermore, supplementation of magnesium has been linked to improved physical function and strength in seniors.
I'll be writing an article soon to help you learn more about magnesium and get ideas on how to get more magnesium in your diet. (stay tuned for this).
CALCIUM
Calcium is essential for healthy bones and healthy teeth. It also plays a crucial role in other bodily systems, such as our nervous system and the proper functioning of our muscles.
Our average weight is made up of about two per cent calcium. This calcium is mostly found in our bones and teeth — the rest stored in our blood and tissues.
Low calcium intake has been linked to osteoporosis, a low bone density condition most commonly seen in post-menopausal women.
Research has shown that seniors with low calcium levels, had 3-4 times higher risk of sarcopenia and slower gait speed, compared to those with a higher calcium level
To learn more about calcium and get ideas on how to get more calcium in your diet. Click here.
Strength training coupled with a healthy diet, of adequate calories, macronutrients (especially protein) and micronutrients (including vitamin D, magnesium and calcium), is a sure strategy of avoiding sarcopenia, and living a strong and healthy life.
GET STRONGER NOW - STRENGTHENING EXERCISES FOR SENIORS
If you're brand new to any training... Start with bodyweight exercises first or light weights, or resistance.
As mentioned throughout this article, get used to the exercises first. You still WILL get stronger by doing this and later you can change it up.
Now, let's look at the best exercises you should do in your workouts to get you stronger and make them more effective
THE 5 BEST, MUST-DO, STRENGTH EXERCISES FOR SENIORS
There are many exercises that can be done to build strength and muscle mass. However, there are some exercises which are better than others, and give more functional benefit in your daily life.
The exercises that should be the focus of every program involve many joints and work many muscle groups. These exercises are known as compound exercises. An example of a compound exercise is the squat, as it works the ankles, knees and hip joints and many muscle groups in your lower body.
Exercises that involve only one joint and isolate specific muscle groups are known as isolation exercises. An example of an isolation exercise is the bicep curl as the only joint moved during the bicep curl is the elbow joint.
Isolation exercises still have their place in an exercise program, but compound exercises can target these areas and are more effective and functional, leading to greater benefits.
Here are five of the best strengthening exercises which I feel are essential exercises for you to do to improve strength and physical function.
You can do these exercises in your own home as bodyweight exercises, or with resistance bands and/or dumbbells.
For those that go to the gym, they can also be part of a gym program, and barbells can be used with them.
If you have difficulty with the exercises below, start with seated strengthening exercises.
1) THE SQUAT
There are not too many other exercises that give you the best bang for your buck, like the squat.
The squat is a great exercise as it works all the muscles in the legs and the core.
The squat is a functional exercise and works the muscles required to move around with ease each day.
MUSCLES WORKED
Buttocks (glutes), thighs (quads), hips, calves, core and back.
DIFFICULTY: Moderate
HOW TO:
Standing up tall with your feet shoulder-width apart.
Holding onto your chair with both hands.
Hinging at the hips and sitting back as if you were sitting on a chair.
As you sit back, go no deeper than 90 degrees and as you stand back up.
Put equal weight through both legs.
Make sure your knees don't go over the line of your toes, and they aren't moving inward throughout the exercise.
Repeat for the set repetitions.
For Video Demonstration of the Squat: CLICK HERE
EASIER VARIATION: If you find the squat too difficult, you can start with a PARTIAL SQUAT or the SIT-TO-STAND.
PROGRESSING THE EXERCISE: This exercise can be made more challenging by using no hands, resistance bands, dumbbells, barbell.
2) THE DEADLIFT
The deadlift is similar to the squat in the way it works all the muscles in our lower body (with more hip involvement), but with the addition of holding onto the weight/resistance band. With the deadlift, we also work more of the back
This exercise is more difficult, so if you have trouble with this, set a goal, begin with easier strength exercises and work your way up to it.
MUSCLES WORKED
Buttocks (glutes), thighs (quads), hips, calves, core and back.
DIFFICULTY: Harder
HOW TO:
Place your resistance band flat on the floor.
Sitting up tall towards the front of your chair.
Place your feet shoulder-width apart on the resistance band and face your toes slightly outwards and keep your knees in line with your toes.
Reach down and grab hold of your resistance band and maintain your upright posture with your shoulders back and down and your chest up.
Also maintain straight arms whilst holding onto the resistance band, and keep your shoulders back and down in good posture whilst holding onto the resistance band.
Loosen or tighten the resistance band as needed to work your strength.
From this position, whilst only holding onto the resistance, stand up, just like the sit to stand exercise now holding onto the resistance band.
Ensure you completely straighten your knees and hips and squeezing your buttocks when you come to the top of the movement.
Now slowly sit back down.
Keep equal weight through both legs throughout the exercise and make sure your knees aren't moving inward throughout the exercise.
Repeat for the set repetitions.
For Video Demonstration of the Chair Deadlift: CLICK HERE
EASIER VARIATION: Lighter weight/resistance.
PROGRESSING THE EXERCISE: Using heavier resistance bands, using no chair, using a barbell.
3) The Row
The row is another great compound exercise working the muscles of the upper back. Another great functional exercise for daily tasks and helps a great deal in improving posture.
This exercise is easy to do, regardless of your capabilities. It can be done both seated or standing and still works the same muscles.
MUSCLES WORKED
Back, Arms, Shoulders & Core
DIFFICULTY: Easy to Moderate
HOW TO:
Stand up tall next to your chair and place one hand on the chair
Now take a step back from the chair, with a slight bend in the knees, hinge at the hips, bend forward with your back straight and place one arm by your side, keeping it straight.
Now bending at the elbow, pull your arm up behind your back and return to the start position.
Squeeze your shoulder blades together when lifting your arm up.
Repeat for the set repetitions and change arms.
For Video Demonstration of the Bent Over Row: CLICK HERE
EASIER VARIATION: Lighter weight/resistance. Seated row.
PROGRESSING THE EXERCISE: Using heavier resistance bands or dumbbells, using a barbell. If doing seated rows (a variation of this exercise), there is a machine at the gyms which weight can be increased.
4) THE CHAIR PUSH-UP
In the last exercise, we worked the muscles involved in the action of pulling. This next exercise we are going to work the muscles involved when we do a pushing movement.
I have chosen the chair push-up for this due to its ease of use in the house and being a little more challenging that a wall push-up.
A regular push-up is difficult for most, but if you can do a regular push-up, go for it! Same goes with the modified push-up, with knees on the ground.
There are other exercises you can substitute for this depending on your capabilities, for example, if the push-up is too easy, you can do a bench press (or a press machine) at a gym.
Note: We tend to do more movements at the front of the body in our daily life, which can lead to over-worked muscles at the front, and weaker muscles at the back of our body. This can lead to shoulder issues and poor posture. It's important we do pull movements (for example, exercise #3) more frequently than pushing movements (this exercise) to balance the body and improve posture.
MUSCLES WORKED
Chest, Arms, Shoulders, and Core
DIFFICULTY: Easy to Moderate
HOW TO:
Stand up tall, facing your chair
Place your hands on the chair, bringing your feet out about 1-2 feet from the chair.
Bend forward at the hips keeping the back straight and the core tight.
With a slight bend in the knees, bend your elbows, bringing your chest towards the chair.
Now straighten your arms bringing your chest away from the chair and repeat for the set repetitions.
Make sure your chair is secure throughout.
To make the exercise harder, you can bring your feet further away from the chair.
For Video Demonstration of the Chair Push-Up: CLICK HERE
For Video Demonstration of the Wall Push-Up: CLICK HERE
EASIER VARIATION: Wall Push-up. Seated push-press with a resistance band. Bench-press at gym with light weights.
PROGRESSING THE EXERCISE: Change the angle of the push-up to the chair or wall. Do a floor push-up (modified or full). Use a chest press machine at the gym (and increase weight). Or do the bench press (and increase weight).
5) THE BRIDGE
The bridge is a great functional exercise which works the midsection.
By getting stronger in this area, tasks such as moving around in bed, getting up off the floor and the couch will be easier.
If you have difficulty getting up or down off the floor, stick to seated core strengthening exercises
MUSCLES WORKED
Core, Lower Back, Glutes, Hamstrings
DIFFICULTY: Moderate
HOW TO:
Lying on your floor, facing up, with your knees bent and feet flat on the floor.
With your palms facing down, place your arms by your side.
Lift your hips off the ground until your knees, hips and shoulders form a straight line, making sure your hips are balanced.
Squeeze your buttocks and hold this position for a few seconds.
In a slow, controlled manner lower hips back down to the start position.
Repeat for the set repetitions.
EEASIER VARIATION: Seated core strengthening exercises
PROGRESSING THE EXERCISE: Single leg bridge.
There you have 5 of the best strengthening exercises that you should be doing to improve your strength.
If you have difficulty with these exercises, start with seated strengthening exercises first, and as you make improvements, you can progress to these exercises.
The Best Strength Exercises For Seniors - A Complete Program
Here is a strengthening exercise video routine not using any equipment of the best strength exercises for seniors.
It is a complete program, utilising bodyweight exercises to work your whole body.
A great video to get started and get you stronger.
Weights & Resistance Band Exercises For Seniors: A Complete Seated Program
Here is a weights (dumbbell) and resistance band seated exercise program to help get you stronger using resistance
This is a great strength workout you can do in the comfort of your own home.
Resistance Band Exercises For Seniors: A Complete Program
In this video, we go through a strength workout with resistance bands, both seated and standing to help get you stronger.
You can continue to improve your strength by using thicker resistance bands.
The 10 Best leg Strengthening Exercises For Seniors
The legs are the most important area of the body to strengthen to ensure you are moving around at your best (and also decrease chances of having a fall).
The legs should be the main focus of any strength training for seniors.
Here are the ten best leg strengthening exercises for seniors to improve leg strength.
CLICK HERE FOR THE 10 BEST LEG STRENGTHENING EXERCISES FOR SENIORS
Leg exercises, performed consistently will bring significant benefits. Many of your everyday activities will start feeling easier, and you'll move about with much greater ease. You'll also feel much steadier on your feet!
THE MOST SIMPLE STRENGTH WORKOUT FOR SENIORS TO GET AMAZING RESULTS
For those of you who lack the motivation to get started and continue with exercise, I'm going to make it as easy as possible to work your whole body and make significant increases in your strength.
All I ask of you is that you do a simple workout with only three exercises and do them every second day.
If you stick to these exercises, and continually progress, by adding in more repetitions, doing a more challenging exercise or add in more weight. You will continue to get stronger and stronger.
Although other exercises have their place too, these three exercises alone will get your whole body stronger.
Strength training doesn't have to be complicated; keep it simple!
These exercises I have chosen work all the muscles in your legs, work your core and the whole of the upper body.
Here is the very simple workout:
SIMPLE STRENGTH WORKOUT
EXERCISE 1: SQUAT
EXERCISE 2: CHAIR PUSH UP
EXERCISE 3: ROW
REPETITIONS - 12
SETS - 2-3
REST - 60 seconds
Note: If these exercises are too easy, add in weights and/or decrease the rest time.
Stick to this simple workout consistently, and you will get great improvements in strength!
You can do it!
ADDITIONAL STRENGTHENING EXERCISES FOR SENIORS
I have created many, many strengthening videos over the past couple of years, which are all available online. You have many to choose from.
Click below for more strength workout videos.
TAKING YOUR STRENGTH TRAINING FURTHER
Should I Join A Gym?
If you have made good progress with your in-home strength training and want to take your strength training further, joining a gym would be the next step.
The advantages of joining a gym are the wide selection of weights, machines and other equipment, allowing you to your strength training to the next level and make progress in all aspects of your fitness.
If you are thinking about joining a gym, I say go for it!
There are also seniors gyms so do a search of your area, and you may find one.
However, if you feel the gym is not something for you, then you don't have to.
I understand that gyms aren't everyone's cup of tea, and when I first got into the gym myself a while back, it took me months to get comfortable going there.
You can improve your strength significantly in the comfort of your own home as long as you are continually progressing over time by increasing the weight and doing more challenging exercises.
Free Weights Vs Machines - Which Is better For Seniors?
This is a question I commonly get asked from those who love their exercise.
For those not familiar with the terminology, free weights refer to barbells or dumbbells (see photo below). With free weights, the person doing the exercise controls the weight entirely.
Free Weights - Barbells and Dumbbells
Machine weights refer to the devices at gyms that are usually pin-loaded.
Both free weights and machines have their place in a gym program for seniors, and both have their advantages and disadvantages.
Both types are easy to use and safe when correctly used.
The big advantage of free weight training over machines is the greater use of our stabilising muscles when performing the exercise. Additionally, free weights are more functional, replicating our daily movements more so. This leads to greater benefit in our everyday life, making life much easier.
Machine Squat
Machines, on the other hand, are easier to learn, are usually more comfortable and can make it easier to target specific muscles if free-weight exercises are too difficult.
Take, for example, this man in the photo doing machine squats. He may have difficulty doing squats with free weights but can do a variation of the squat quite easily on this machine. This allows him to work his leg muscles still, and effectively.
Regardless of the type of strength training, It is always best to have someone teach you how to do the gym exercises correctly, especially with free weights, rather than jumping in on your own.
Always start with lighter weight and progress the weight over time.
ENDING NOTE
So we've come to the end of this comprehensive strength training guide.
You now have ALL required to get stronger and stay stronger after 60.
There is a lot here to take in and do, but keep it simple as best you can, choose a workout, stay consistent and always keep progressing. Oh! And eat well also!
When you follow the basic strength formula, your body I.S. going to get stronger. And, It won't be long before you feel this.
You'll feel yourself moving around much easier.
You'll start to see all of the many benefits that come with improved strength and more muscle mass.
You'll start feeling, and looking, like a younger version of you!
Enjoy the journey to a fitter, healthier and stronger you.
Stay happy!
And keep on challenging yourself!!
Mike
[Note: If you have any questions about this article jump on facebook and join the More Life Health Facebook Support Group or you can email me any time at mike@morelifehealth.com]
STRENGTH TRAINING FOR SENIORS SUMMARY
Here is a summary of the strength guidelines to follow get stronger:
WARM-UP
Always complete a warm-up before training.
FREQUENCY
Minimum dose to maintain 1 session /week
Minimum dose to get stronger 2 sessions /week
Ideal 3-4/week
REPETITIONS
5-12 repetitions to help build strength, muscle mass and endurance. Plus also improve cardiovascular fitness.
SETS
2-5 sets.
Mikes Suggestion - 3 sets of 10 is a good place to start. Progress the reps and sets over time.
EXERCISES
Both lower and upper body each workout, with focus on compound exercises.
REST
60 - 180 seconds depending on training goals and fitness levels.
One day in-between workouts for proper recovery.
STAY CONSISTENT, SUPPORT WITH PROPER NUTRITION & CONTINUE TO CHALLENGE YOURSELF WEEKLY.
Further References:
32. Adams, Kent J., P. O'shea and Katie L. O'Shea. “Aging: Its Effects on Strength, Power, Flexibility, and Bone Density.” (1999).33. Narici, Marco V, Neil D Reeves, Carolyn Morse and C. N. Maganaris. “Muscular adaptations to resistance exercise in the elderly.” Journal of musculoskeletal & neuronal interactions 4 2 (2004): 161-4.34. Tieland M, Trouwborst I, Clark BC. "Skeletal muscle performance and ageing." J Cachexia Sarcopenia Muscle. (2018).