Did you know that as we age, we gradually lose muscle mass and bone density? This is why strength training (resistance training) plays a significant role in healthy aging. Incorporating basic strength exercises in a routine can help older adults preserve muscle mass, enhance mobility, and lower the risk of age-related health issues. Research has shown that older adults who engage in regular strength training often experience better long-term health outcomes and are more likely to maintain their independence as they age.  

How Bodies Change with Age  

According to the Baltimore Longitudinal Study of Aging, adults reach their peak for muscle mass and strength in their mid-30s. After that time, muscle mass declines slowly at first and then advances after age 65 for women and 70 for men. Many older adults may have trouble walking long distances, climbing stairs, and doing other physically demanding activities. The aging process also involves sensory organ decline with symptoms including difficulty seeing in dim light, ringing in the ears, reduced taste and smell, and numbness or reduced sensitivity to touch and pain. This can impact fine motor skills and lead to an increased risk of safety concerns. Older adults also experience changes in organ function, as tissues tend to shrink and lose mass over time. This can reduce the body’s physiological reserve and impact the function of various systems, including the cardiovascular, respiratory, gastrointestinal, and endocrine systems. Additionally, the cartilage in our joints can also gradually wear down, often leading to increased stiffness and joint pain—common issues many seniors experience.  

As we age, the body undergoes many changes, but staying active —especially through regular strength training— is one of the most effective ways to manage and help prevent chronic health conditions. Strength training becomes a vital tool to maintain muscle mass, stimulate bone growth, and retain motor function.  

The Top Benefits of Strength Training for Older Adults 

According to Norton Health, multiple studies have shown that strength and resistance training can help the body fight the physical effects of aging by maintaining muscle mass and even promoting new muscle growth—even in adults over the age of 70. Adults over the age of 40 who engage in strength training experience improved balance and coordination for daily tasks, along with enhanced metabolism and cognitive function. Similar to physical activity, strength training has also been shown to improve mental health and prevent chronic health conditions. Overall, aging adults who engage in strength training can achieve a higher quality of life and lead a more independent lifestyle. 

Strength Training Exercises for Seniors 

The following exercises are recommended for individuals who want to incorporate strength training into their routine.  

Side Squat - For balance and stability  
Equipment: Mat only  

Instructions: 

1. To perform this movement, stand with your feet flat on the floor, slightly further than shoulder-width apart, with your toes turned outward.  

2. Make sure your arms are out on your sides or placed on either side of your hips.   

3. Next, shift your weight to one foot and squat down over that foot, keeping the other leg straight.  

4. Lastly, you push off to return to the starting position.  

5. Repeat this on the other side. 

Dead Bug – For core engagement and stronger form  
Equipment: Mat only  

Instructions:  

1. Lie on your back with your legs and arms extended. 

2. Slowly lift your opposite arm and leg, bringing the arm above the shoulder and the knee above your hip. 

3. Bring them back to the starting position. 

4. Repeat this movement on the opposite side. 

 *Trainer Tip: Keep your lower back pressed to the floor throughout the movement 

Seated Cable Rows – For building upper body strength  
Equipment: Cable machine  

Instructions: 

1. Sit on the bench with your knees bent and grab the cable attachment handle. 

2. Pull the handle and weight toward your lower abdomen, focusing on minimizing momentum by avoiding excessive backwards movement of the torso during the row.  

3. Return the handle forward under control until you reach a full stretch, keeping your back straight even as you hinge at the hips. Repeat for the desired number of reps. 

*Trainer Tip: Try to maintain a straight back, keeping your chest lifted, and squeezing your shoulder blades together as you row. 

Stationary Lunge – For building lower body strength 
Equipment: Mat only 

Instructions: 

1. Start by standing with both feet planted on the floor. 

2. Step one foot forward and lean until your knee is at a 90-degree angle. 

3. Shift your weight forward and lift your back heel off the floor. 

4. Return to the starting position and repeat the movement. 

5. Repeat for the desired number of reps. 

Bench Press – For strengthening muscles in your arms and shoulders 
Equipment: Bench and Barbell/Dumbbells 

Instructions: 

1. Lie down on a flat bench with your feet firmly planted on the ground. 

2. Grab a barbell or dumbbell, placing your hands on the barbell, slightly more than shoulder-distance width apart.  

3. Move the bar directly over your shoulders and slowly lift the bar directly above your chest. 

4. When your arms are fully extended, slowly lower the bar or dumbbells back to the starting position.  

Standing Calf Raises – For   
Equipment: Mat only  

Instructions: 

1. Stand upright with your feet shoulder-width apart. 

2. Raise your heels off the ground, putting all your weight on your toes.  

3. Hold the position for 1-3 seconds and slowly lower back to the ground. 

4. Repeat this movement for 10-15 reps.  

How to Get Started with Strength Training 

If you are new to strength training, it's important to check with a health care professional before you start engaging in new exercises to make sure it's safe to do so. Once you're ready to take on this type of fitness, we recommend the following:

• Use Resistance Bands – These are low-impact, portable, and easy to use. They come in different resistance levels, so you can start light and progress at your own pace. Bands are also gentle on the joints and ideal for practicing controlled movements that help build strength safely. 

• Start with Low Repetitions – Start with a manageable number of repetitions (e.g., 8–10 reps per set) and one or two sets per exercise. As your strength and confidence improve, slowly increase the number of reps and sets over time. This progression will help reduce the risk of injury and support your long-term success. 

• Use a Chair for Support - When performing standing exercises, use a sturdy chair or countertop for balance and stability. This is especially important for exercises like squats, leg lifts, or any movement that challenges your balance. Using support helps you maintain proper form and prevents falls or strain. 

• Seek Out Resources - Learning the correct form is essential for safe and effective strength training. Use beginner-friendly exercise videos available on the Snap App that demonstrate proper technique.  

While strength training is valuable at any age, it becomes especially important as we age to combat the natural decline in muscle and bone density, as well as reduce the risk of the onset of chronic health conditions. Building and retaining muscle will also help to improve balance, coordination, and prevent falls and other injuries. Whether you're in your 40s or well into your 70s, it’s never too late to start. A consistent strength training routine can be a powerful tool in aging well. 

If you’re considering strength training, visit your local Snap Fitness gym to check out the equipment and speak with a team member about getting started.