Getting up from a chair, carrying laundry, climbing stairs and lifting a grandchild all depend on muscle strength. Starting in middle age, most people slowly lose muscle mass and strength, and the loss can speed up later in life. Strength training, also called resistance training, is one of the best ways to slow that decline and stay independent.
You do not need a gym or heavy weights. Many effective exercises use your own body weight, a resistance band or light dumbbells at home.
How often to train
The Physical Activity Guidelines recommend muscle-strengthening activities that work all the major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms) on at least 2 days a week. Leave a day of rest between sessions that work the same muscles.
A simple plan:
- Choose 6 to 8 exercises that cover the whole body.
- Do 8 to 12 repetitions of each exercise, slowly and with control.
- Start with one set. As it gets easier, add a second or third set.
Starter exercises
Sit-to-stand. From a sturdy chair, stand up and sit down slowly without using your hands, if you can. Works thighs and hips.
Wall push-up. Stand an arm's length from a wall, place your palms on it at shoulder height, bend your elbows to bring your chest toward the wall, then push back. Works chest, shoulders and arms.
Calf raise. Holding a counter, rise up onto your toes, then lower slowly. Works calves and helps balance.
Seated row with a band. Sit tall, loop a resistance band around your feet, and pull the ends toward your waist, squeezing your shoulder blades together. Works the upper back.
Biceps curl. Hold a light dumbbell or a full water bottle in each hand, elbows at your sides, and bend your elbows to lift the weight toward your shoulders. Works upper arms.
Overhead press. Sitting or standing, lift light weights from shoulder height to above your head, then lower them. Skip this one if you have shoulder pain.
Choosing the right weight
A good weight or band lets you do 8 to 12 repetitions with good form, with the last two feeling challenging but possible. If you cannot do 8, it is too heavy. If you can easily do 15, it is time to increase the resistance a little.
Doing it safely
- Warm up for 5 minutes by walking or marching in place.
- Move slowly, taking about 3 seconds to lift and 3 seconds to lower.
- Breathe out as you lift or push, and in as you lower. Never hold your breath, which can raise blood pressure.
- Expect mild muscle soreness a day or two after a new exercise, but not sharp pain. Stop if something hurts.
- Keep your joints soft, never locked, and your back straight.
Staying motivated
- Keep a simple log of exercises, weights and repetitions so you can see your progress.
- Pair your sessions with something you enjoy, such as music or a favorite program.
- Try a class designed for older adults at a community center or YMCA. Some Medicare Advantage plans include fitness memberships.
Strength training works best alongside regular walking and balance practice. See walking for fitness after 60 and balance exercises you can do at home.
