Older adults’ strength and fitness training can be highly beneficial for maintaining your health, mobility, and overall quality of life.

When I first walked into a commercial gym in 1988, I didn’t think about anything except putting on muscle. Next was having big arms and abs. I was 19 so give me a pass. Over the years the two things that I’ve picked up have been consistency and discipline. To this very day its what’s kept me enjoying strength training and taking a more fitness approach when working out. Given this background I’ll give you some reasons why an older adults strength and fitness training is important. Plus, the several ways to approach your strength and fitness training. As a vintage 1967 and still sporty individual I hope to motivate you in becoming active. Likewise, for active individual providing you additional training options.

As a personal trainer I generally categorise my clients in a few simple ways. This allows me to best service what they need and alter my language when talking about any training/fitness subjects. Firstly, are individuals who have no prior understanding of working out, have not participated in sports and lack basic nutritional knowledge. Next are the active ones who are still active with gym or sport. Plus have a balanced approach to food. Lastly, are individuals who are older versions who need an experienced approach to their strength, fitness and wellbeing goals.

For older adults’ strength and fitness is essential for the following reasons. Here’s 3 that I consider important and make perfect sense for us to take up working out. Or continue with our active lifestyle. Most importantly, been mobile and resilient helps you maintain your independence. Why change now as you’ve been this way for so long. Next are the obvious, improvement to your overall health plus the many benefits that enhance your quality of life.

Let’s cover some specific benefits of an older adult’s strength and fitness plan.

When embarking on any physical activity the initial results will be an improvement to your muscle mass and newfound strength. As I’ve mentioned previously for individuals new to working out, regular strength training can offset the natural loss of muscle that naturally occurs with aging. However, for active individuals who don’t lift weight and focus on mainly cardiovascular movements. Perhaps including weight training is the next step in maintaining your strength and functionality.

With regular weight training exercises other benefits to expect are an increased in bone density, reducing the risk of osteoporosis and preventing fractures. This is essential as strong and study frame prevents falls and better deals with injuries when they occur. A strong body will always recover much better.

As an active trail runner and MTB rider it’s important to keep my balance, be coordinated and keep my stability when exercising and daily life. Admittedly, over the years I have taken a few tumbles and taken it for granted that I wipe myself down, check for cuts, bruises then keep on going. My training age and experience allows me to continue been active avoiding major injuries. I recover well with only my ego hurt and thank my active lifestyle for keeping me sturdy.

Adding cardiovascular exercises like cycling, walking, running, swimming and other physical activities are great in raising your metabolism. Over time you will be better in burning calories and with a good nutritional plan manage your bodyweight.

Lastly, improving your physical health with regular exercise is essential for an older adult’s strength and fitness plan to be effective. Collectively it helps reduce the risk of heart disease, diabetes, osteoporosis. Most importantly, feeling fit and strong has a positive effect on your mental health. A great reason as an older male that I keep myself active.

Getting started with physical activity.

Firstly, as an older adult its always important before you partake in any physical activity to seek clearance from your doctor. Especially if there are existing health conditions that need attention. Again, for those who are currently active, when was the last time you had a health check? Admittedly I must constantly remind myself to get a regular check up and get blood work done. I always ask my older potential clients whether they have been cleared for physical activity. Once cleared we can begin session.

Secondly, when you begin with exercise its important to take it slow steady and drink plenty of water. Before, during, and after exercise. Learn proper technique and see how the body recovers post exercise. An important part of working out is to listen to you body. Over time you can increase the intensity and time exercising. Keep it simple, practical and remember that proper movement is now supreme. We are too old for the go hard go home mentality. Now is the time to look after yourself. Thirdly, with consistency comes results. Depending on your training age and experience aim to get in at least 30-45 minutes every couple of days. Say 2-3 times per week as a start.

Lastly, is making sure that you include some variety into your weekly exercise. It could be a mix of gym and walking or even going for a bike ride. Keep it interesting and keep yourself moving. At any age having a balanced program will keep you active, healthier and support independence.

Exercises to consider with an older adults’ strength and fitness plan.

For any exercise program to be balances it must cover the fundamental movements to deliver optimum results. The key movements are hinge, squat, pull, lunge, push, brace and locomotion. So, when following a program ensure you cover these over the training week.

Let’s begin with strength training. You can go with traditional weightlifting and incorporate free weights like barbells, dumbbells and kettlebells. There are also machines that make it easier to work on. These are quite popular in many commercial gyms. If weights don’t interest, maybe using your own bodyweight will suit. There are lots of option when choosing this as a form of activity. Who doesn’t enjoy they first chin up or knocking off several push ups? Combined with strength bands return a solid workout. Mix them up for variety.

Here’s a few options to work with. All hinge movement involve pushing the hips back. Deadlifts, kettlebell swings and Romanian deadlifts are some. Remember to pick a suitable weight. Squats speak for themselves and can be performed with barbells, dumbbells, kettlebells, bands, bodyweight and using machines. Pull movement are all rowing related. Bent over rows, lat pull downs, gymnastics rings and bodyweight inverted rows. Let’s not forget the humbling chin and pull ups. Again, there are machines available making it easier. Lunging movements are great with bodyweight as a start then using a suitable pair of dumbbells. There are many versions available.

To compliment the previous are the pushing movement. The clear winner here is the working your chest, arms and front deltoids is the bench press. There is a flat, incline and decline version. You can use barbells, dumbbells, machines and bodyweight. Notably, the element of bracing is important when performing any of the fundamental lifts.

Cardio, flexibility and balance.

The movements that describe locomotion are cardio activities like brisk walking, swimming, cycling and running. These are all beneficial to improving cardiovascular health while lowering risk of heart disease, stroke, type 2 diabetes and high blood pressure. I keep myself active by running and cycling that helps me in getting better sleep that promotes better food choices and good energy levels lasting all day. With good eating, no doubt doing cardio can help you with bodyweight management. By combining this with weight training I keep my bones strong, healthy and when out trail running or riding my mountain bike feel better balanced and confident. Combining good cardio and strength conditioning helps with less risk of injury and quicker recovery from falls.

Flexibility and balance. Stretching exercises, yoga, and Pilates enhance flexibility and range of motion. An important element when we get older. Many of my deconditioned clients benefit from being stretched out before any resistance exercises. Most realise that the soreness is from not stretching on a regular basis. Resistance bands and gymnastics rings excellent for any stretching. You can even use any stable pillar for added support.

With regular use of free weights, your balance is automatically factored in. You learn to support yourself while performing the movement. An important element you pick up when exercising. Basic strength training with free weight also promotes stronger bones. This keeps you stable and balanced for daily task and enjoyable activities.

An essential exercise to compliment you balance learning to brace the core. Overall, you are protecting yourself and incorporating more tension when lifting the weights so it’s important to learn when exercising. The go to exercise is the prone hold and its many versions. Pick the one to suit your level of strength.

Staying active and healthy is achievable. Just keep on moving.

To sum up, an older adults’ strength and fitness plan must be an allrounder. This includes resistance exercises, cardiovascular activities, working on your flexibility and obtaining better balance. It’s important when starting any activity program, you first get the basics right. Ensure the fundamental movements are covered and take it slow.

Follow the process then increase the intensity and time as you become better conditioned and moving better. Whether you are experienced or not, both machines and free weight are a good option. The reality is that we can only do what we can, as we are all different. You can always hire a personal trainer or join a group fitness class to get professional guidance and provide you with other exercise options. Try your best to work around injuries and make sure you are cleared medically before you start exercising.

The physical benefits of exercise are many and can be achieved by consistency, discipline and time. The fitness effect as we call it can have other additional benefits. Regular exercise helps fend off any potential depression and anxiety and has a positive effect on your wellbeing. A standalone reason to be active.

Lastly, whatever stage you are at with your older adults’ strength and fitness path. Keep on moving and enjoy the process of better movement and feeling better. Be patient and result will come. It only happens when you get out and be active.