Strength For Seniors

We are told by numerous figures of expertise about how important it is to stay active as we get older. But, just staying active is merely a piece of the equation. We have to do more than just stay active if we want to stay health and strong. Long story short, we have to lift weights. 

I get it. There’s this stigma surrounding weightlifting, that only athletes or bodybuilders do it. Wrong! It’s for all of us, especially older adults. It’s by far one of the most important things you can do for your body and here’s why!

Benefits of Strength Training:


  • Reduce the symptoms of osteoarthritis, diabetes, osteoporosis, back pain, and depression
  • Help you manage your weight
  • Improve your balance
  • Help you sleep better
  • Improve glucose control
  • Increase strength and muscle mass while raising metabolism
  • Promote more independence as you get older


Even for seniors with limitations, building strength is important and can improve quality of life. Focus on warming up, education, good form, breathing, and progressing safely. 

Here are a few of the best strength training moves for seniors! 


  • Chair Squats: Squats are powerful compound moves that strengthen important muscles and is an important functional movement. Guide your senior client to do squats with good form over a chair or bench. 
  • Deadbugs: This is a great stability and core exercise that anyone can do! To do a deadbug, lie flat on your back on a mat with arms pointing up and legs up with knees bent. Lower the right leg and left arm down to the floor without touching it. Repeat with the other arm and leg. 
  • Hip Bridges: The hip bridge works the hips, glutes, hamstrings, and core. Lying on a mat with knees bent and feet flat on the floor, lift your hips up as high as possible. 



Written by GUADS member Alexis with contributions from


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