Weight Lifting for Seniors

As we get older, we inevitably begin losing muscle mass. This can potentially make us more prone to injuries. This doesn’t mean it is hopeless! With just a few minutes a day, you can rebuild the muscles that time takes away.

Before beginning any weight training program, please check with your doctor.

Remember, you may feel sore after a new workout, but this is normal. If you experience pain that is beyond a little uncomfortable, step down your routine. Pay attention to any joint pain, especially if you have a pre-existing condition.

Starting Small With Hand Weights

These exercises should be done at least twice a week to start. Rest for about one minute between sets.

• Overhead Weight Press – This can be done sitting or standing. Start with the weights at shoulder height and wrists facing forward. Exhale and press the weights upward and over your head until your arms are straight. Inhale and return to the shoulder position. Do three sets of twelve.
• Arm Curl – This can be done sitting or standing.  Start by holding a hand weight in each hand at your side with palms facing towards your thighs. Lift one weight at a time to the shoulder while rotating your arm so your palm is now facing upwards. Lower and switch hands. Do three sets of twelve.
• Shoulder Squat – Rest a weight on each shoulder with your palms facing towards your head. Position your feet only as wide as your hips and keep your heels on the ground the whole exercise. Keeping your backside pointed backwards, lower yourself into a squat without letting your knees go past your toes. Raise up to as stand and repeat. Do three sets of twelve.