SENIOR FITNESS

Strength Training And Weight Lifting

Weightlifting Isn’t Just For Younger Generations.


Regular strength training exercises like weight lifting promotes a sense of energy, vigor and well-being - not just in younger generations, but also in seniors. 


The idea that weightlifting is just for the younger generations no longer holds true. Weight lifting has become a popular way to maintain a healthy and active lifestyle for senior citizens. 


It’s True: Your Body Changes As You Age.


  1.     Among other changes, your muscle strength tends to weaken.  Without exercise and strength training, this often leads to a cycle of inactivity.

  2.     Inactivity results in loss of strength, endurance, flexibility and balance, making the body more inactive and even less fit.

  3.     The body starts gaining weight, which can result in mobility problems, obesity, joint problems, high blood pressure and diabetes.


Body Changes As You Age Shouldn’t Slow You To A Stop.

Older Americans sometimes resign themselves to an inactive lifestyle as they age.  It doesn’t have to be this way - and it shouldn’t be this way. 
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As you age is exactly when strength training becomes both crucial and beneficial for seniors - for your body and mind.


  1.     It exercises and strengthens your muscles

  2.     It helps maintain your balance and stability

  3.     It improves breathing and cardiovascular circulation

  4.     It re-energizes you and improve your mood. 


Muscle Strength Is Important - Especially As You Age.


Weight lifting is a safe and efficient way to develop, maintain or regain muscle strength.


  1.      Weight training and exercise burns up accumulated body fat.

  2.     With growing muscles, a body can burn more fat, which can lead to weight loss,  a decrease in glucose levels, and helps lower blood pressure.

  3.    Weight lifting helps you regain and increase your strength, live a healthier lifestyle and have a more positive outlook on life.
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9 Benefits Of Weight Lifting & Strength Training


A few generations ago, physical jobs helped keep people in shape. Today sedentary lifestyles are common: desk jobs, driving the car all day, watching television and playing video games.

Exercise and strength training can help improve almost anyone’s overall health. It increases endurance, bone density & testosterone levels. Weight training and conditioning strengthens your joints, lowers cholesterol and improves your sleep. Adding healthy eating to your daily routine maximizes the results you get from your strength training and leads to a healthier body & lifestyle.
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1.    Bones:

Lifting Weights helps keep bones strong and also helps prevents osteoporosis, a disease resulting from several factors, including the onset of age.


2.    Muscle:

Strength training helps in stopping the declining muscle strength, and also decreases the fat tissue that gets accumulated in the body.


3.    Heart:

It helps in strengthening the heart, by controlling the body composition.


4.   Back: It helps in increasing the flexibility and reducing the pain caused by the back muscles, thereby strengthening the back, improving posture and eliminating back pain.


5.   Balance: It helps in better balancing of the body, and reduces the number of falls that come with age, due to weakened motor functions.


6.  Arthritis: It helps in decreasing the pain, caused by knees affected with arthritis.


7.    Diabetes: It helps in controlling the blood sugar levels, leading to a controlled state of diabetes.


8.   Metabolism: It helps the body metabolism, by burning more calories (and excess body fat).


9.    Physique: It helps in toning the body structures, resulting in a good posture and physique.


With a little attention to regular weight lifting exercises, you’ll find you can do more to help yourself enjoy a more active, healthy, and satisfying life.
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Basic Weight Lifting Tips for Seniors                 From AsYouAge
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•Build up the heart and lung capacity with aerobic exercises to prepare the body before weight lifting workouts.


•Start with some stretching exercises to get your body accustomed to the many motions and positions involved with strength training.


•Working out in a gym or fitness center with other people is helpful, because you can get occasional help from a fellow trainee as well as guidance from trainers and professionals.


•Warm up by practicing to lift without the weights, before starting the actual weights.


•Get help from an experienced instructor (especially in your beginning workouts, and get a training exercises chart made according to your individual body needs and your health provider’s recommendations.


•Make sure your personal chart focuses on all the different body parts.


•Work on all the different body muscles, including arms, abs, back, shoulders, legs and chest.


•Working with your trainer, try to correct possible mistakes while warming up.


•Perform strength training exercises in sets, each containing at least 10-15 repetitions.


•Control your strength and repeat the exercise 15 times each. Make sure that you take enough rest in between sets.


•It takes time for your body to build up strength.  Start with light weights, and then progress to heavier ones gradually.


•Increase the weights only when you are completely sure your body is ready.


•Always consult a doctor in case you experience any pain arising out of the sessions.  (Body parts are prone to injury if a workout is not performed correctly.)


•Feed your body with proper nutrients, especially when you are exercising and doing strength training workouts.


•Have patience; it will take some time before you notice any change.
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Strength Training and Weight Lifting

Fitness and Conditioning for Seniors

Before starting any form of exercise, including weight lifting, it is important to discuss this with your doctor or healthcare provider.

  1.   They should check and verify whether you have any health problems that might make weight lifting unsafe.

  2.    If there are problems, they can chart out a different exercise program for you.

  3.     You need to ask your doctor or healthcare provider to advise you about warm up exercises and other conditioning activities (like stretching, walking, swimming, etc.) to do before beginning actual weightlifting.
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People can lose up to 20 to 40 percent of muscle and muscle strength as they age.  Researchers explain that one major reason people lose muscle mass and muscle strength is because they stop doing everyday activities that use muscle power, not just because they grow older.

Jack LaLanne, the godfather of American health and fitness, has practiced what he preached about strength and conditioning since the late 1930s.

Fitness icon Jack LaLanne set the standard for healthy living more than 65 years ago, and still promotes healthy eating, daily exercise and regular strength training today. LaLanne turned 95 on September 23, 2009.

In the 1950s, during his television fitness shows, LaLanne identified 11 foods he believed Americans should avoid because they had little - if any - good nutritional value.  The list holds true today.

What Is Your Training Goal?







Once You Know Your Goal         Do These 4 Things:

1.                                                Write down your goal                          IN VERY BIG LETTERS.

2.                                                Write down what you promise     to do to achieve your goal.

3.                                                    Hang your promise where you will see it every day: on your bathroom mirror, refrigerator,  bulletin board, TV, etc.

4.                                                    No matter what else you do each day, don’t break the promise you made to yourself.

  1. Lose weight                 

  2. Improve your balance          

  3. Build up muscles                     

  4. Get stronger          

  5. Increase stamina           

  6. Improve your posture                          

  7. Sleep, look & feel better

Do yourself a favor.  Give your body the exercise and strength it needs to live a healthy life, You’ll be glad you did.

There are many different ways to improve your body strength.

Weight training strengthens and tones your muscles.

Start out with light weights

and lots of warm-up exercises.

Work your way up to heavier weights and longer workouts.

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The content on AsYouAge.com is provided as a courtesy for our site visitors. The information, resources, links, advertisements and other material on AsYouAge does not constitute a professional opinion or advice; nor does it constitute an endorsement of any organization or the information, products and/or services they may offer. AsYouAge reviews and updates its content regularly when new and relevant information is made available. This information is neither intended nor implied to be a substitute for professional advice in any area: health, medical, legal, insurance, financial or any other area. Always seek the advice of your physician or qualified health provider, or caregiver, attorney, financial, insurance expert or other specialist prior to starting, dropping or changing your current program or have questions or concerns  regarding current or anticipated issues.


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As You Age

Senior Fitness: Strength Training And Weight Lifting

The content on AsYouAge.com is provided as a courtesy for our site visitors. The information, resources, links, advertisements and other material on AsYouAge does not constitute a professional opinion or advice; nor does it constitute an endorsement of any organization or the information, products and/or services they may offer.

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