Strength Exercises After 50: How Much You Need and How to Start Safely

ByIrene Novak

When people think about staying active, walking usually comes first. That is a great habit. But health experts also recommend something many of us skip: strength exercises. Strong muscles help you climb stairs, carry groceries and get up from a chair with less effort.

What the Guidelines Say

The Centers for Disease Control and Prevention (CDC) says adults 65 and older should do muscle-strengthening activity at least 2 days a week. The goal is to work all the major muscle groups: legs, hips, back, abdomen, chest, shoulders and arms. The CDC also reminds us to adjust activity to our abilities and health conditions, and that some activity is better than none.

You do not need a gym. Light hand weights, a sturdy chair or a resistance band can be enough to begin. Lifting light weights is the example the CDC gives, and the National Institute on Aging (NIA) suggests starting with just 1 or 2 pounds.

A Gentle Way to Start

  1. Check with your doctor first if you have not had regular checkups or have a health condition.
  2. Use a sturdy chair with arms for support when you need it.
  3. Start light. The NIA’s sample routine suggests 1 or 2 pounds, adding weight slowly as exercises get easier.
  4. Aim for 10 to 15 repetitions of an exercise, then rest. The NIA’s sample routine suggests working up to 3 sets.
  5. Move smoothly and steadily. Do not jerk or swing the weight.
  6. Breathe out as you lift or push, and breathe in as you relax or lower. Do not hold your breath.

Safety Tips

  • Keep your arm and leg joints slightly bent, not locked straight.
  • If you bend forward, bend from the hips with your back straight.
  • Drink water as you exercise, unless your doctor has limited your fluids.
  • Some soreness afterward is normal. Pain is not. Stop if something hurts, and talk to your doctor.

Balance and strength work well together. If you are just starting out, our balance exercises for beginners and our guide to walking make good companions to this routine.

More on Seniors Tips

This article is general information, not medical advice. Talk to your doctor or pharmacist about your own health.

Sources

Similar Posts