Weightlifting Exercises for Seniors

There is a myth about weight training exercises, that it cannot be done by seniors. However, as I said it is a myth indeed. As a matter of fact, seniors should practice weight training exercises regularly. Weightlifting helps in strengthening and toning the muscles. Therefore, seniors who do strength training, do not suffer from muscular problems or sagging of the muscles. Different kind of weights can be used for doing the exercises. The right amount of time one should spend on weightlifting will depend on a number of factors. Seniors can perform about 20 to 30 minutes of strength training three times a week. Having said we will now see some of the weightlifting exercises for elderly.

Weight Training Exercises for Seniors

Before doing weight training, it is important to do some warm up exercises. If the weight training exercises are done without doing the warm up, then the chances of injuries increases manifold. At the same time, it is important to perform the exercises in a slow motion. The benefits of doing the exercises in slow motion are far reaching, rather than doing the exercises at a quick pace.

Arm Curl: As the name suggests this exercise targets the muscles in the arms. Stand with dumbbells in both the stands and with shoulder width distance between your feet. Hold the dumbbells so that the palms of your hands are facing the body. Now bend the right arm, so that the dumbbell comes closer to the shoulder with the palm facing the shoulder. Hold the position for a couple of seconds and slowly lower your hand. As you lower your right hand, bend the left arm and continue with the weightlifting exercise.

Dumbbell Fly: This exercise helps in strengthening the chest muscles. Lie on a bench and let the spotter or trainer give dumbbells in both your hands. Hold the dumbbells and extend your arms straight out above your chest. Gradually lower the dumbbells to the sides so that your arms are in line with the shoulders and parallel to the floor. Slowly lift your arms up towards the sky. When you are doing the exercise make sure you do not have a jerky movement, lest you will injure yourself. Your elbows should never be locked, while doing this exercise.

Triceps Extension: Stand with shoulder width distance between your feet. Hold a dumbbell using both your hands. Extend your hands up, so that the dumbbell is above your head. In a controlled motion, lower the dumbbell behind the head, so that you feel a stretch on the triceps. Gradually extend your arms up in the air again.

Squats: This exercise can be done either using a squat machine or with dumbbells or with barbells. Here is the dumbbell version of the exercise. Hold dumbbells in both your hands and keep hip width distance between your feet. Push your buttocks a little backward and try to imitate the action of sitting on a chair. When you go down and your knees are bent, make sure the knees do not cross over your foot. Your back should be straight through the entire repetition. Lower yourself, till your thighs are parallel to the floor and hold the position for a couple of seconds, before you come back to the starting position.

Deadlift: To do this exercise, place the dumbbells or barbell in front of your feet. Squat down to lift the weights off the floor and come back to the starting position. Place the weights on the floor again and repeat the exercise.

Good Morning: This is a great weightlifting exercise for back. It is similar to the deadlift exercise. To do this exercise stand with hip width distance between your feet. Hold dumbbells in both your hands and bend down from your waist, but do not bend your knees. Come back up slowly and repeat the exercise. When you are doing this exercise, make sure you have controlled movements. If you have any spine problems, it is recommended that you consult your health care professional before you do this exercise.

Seated Calf Raise: Sit on a chair and place the dumbbells on your thighs. Gradually flex your feet and lift the weight using the calves muscles. Hold the position for a few counts before you release and repeat the exercise.

These are some of the weightlifting exercises for elderly. Before starting with the weightlifting workout, consult your health care professional, as some of the exercises may not be right for your health condition. It is recommended that the exercises be performed under the guidance of a trainer to rule out any chance of injury.