Older Adults - Strength

Focus on Strength

Muscle-strengthening activities build strength by making your muscles work more than they usually do. They are also called weight training or resistance activities. Examples include:

• Body weight exercises
• Free weight or weight machine exercises
• Resistance band exercises
• Daily activities

Benefits of Muscle-strengthening Activities

• Make your everyday tasks easier with strong muscles and joints.
• Reduce your risk of falls and injury with better balance and coordination.
• Strengthen your bones and reduce your risk of osteoporosis.
• Improve your sleep, mood and confidence.
• Prevent chronic disease or ease your symptoms.

More about Strength

• Muscle loss is a normal part of aging that can be slowed with regular exercise and healthy foods.
• Protein foods work with strength-building exercise to slow the muscle loss of aging.
• Beans, lentils and split peas are fiber-rich protein foods that go well in chili or stews.
• Canned tuna, salmon, shrimp and mackerel are protein foods that store well and are quick to prepare.
• Calcium-rich foods, like dairy products, tofu and some leafy greens, support healthy bones and muscles.

Strengthen your plate 

Try this easy and flexible meal idea:

• 1 cup cooked meat, beans, eggs or tofu
• 1 cup bite-sized cooked vegetables
• 1 cup cooked whole grains

Mix together and divide between 2 bowls. Season to taste and top with salsa, shredded cheese or plain yogurt. Go to FoodHero.org for easy, tasty recipes such as Rice Bowl Southwestern Style

Examples of Strength Exercises

• Bent Forward Fly
• Standing Leg Curl
• Standing Calf and Toe Raise
• Biceps Curl
• Wide Leg Squat
• Overhead Press

Tips

• Have a chair nearby for balance or to rest if needed. Many exercises can be done seated.
• A repetition (rep) is one completion of an exercise, such as one leg lift.
• A set is a series of reps done one after the next. For example, 6 leg lifts can be one set of leg lifts.
• Start with 2 sets of 6 reps of each exercise. Rest for 30 to 60 seconds between each set.
• As an exercise becomes easier, you can gradually add reps, sets or weight to make your muscles work more.
• Include exercises for all muscle groups: the legs, hips, back, chest, abdomen, shoulders and arms.

Classics Stay Strong

• Talk to your healthcare provider if you have concerns about your ability to do muscle-strengthening exercises.
• Remember to warm up before and cool down after activity.
• Stay hydrated while moving your body! Have water nearby during exercise.
• Being active with others can be fun, motivating and increase safety
• Make your own free weights with canned goods, water-filled bottles, or bags of rice or sand.

Physical Activity Guidelines for Adults 65+

• Sit less and move more!
• At least 150 minutes a week of moderate intensity activity.
• At least 2 days a week of activities that strengthen muscles.
• Include activities that improve balance, such as standing on one foot.