The Top 12 Benefits of Strength Training for Seniors

It is a common misconception that strength training is exclusively for young people looking to enhance their athletic pursuits or striving to change their body’s appearance. In fact, the Centers for Disease Control and Prevention (CDC) recommends all adults engage in strength training for a minimum of two times a week, regardless of age. 

Strength training becomes increasingly important for seniors—typically defined as individuals age 65 or older—to help maintain muscle mass, mobility, and overall health. If included appropriately, senior strength training can be a safe and effective method to improve your overall functionality and quality of life. 

Below, we’ll dig into the key benefits of strength training for seniors, along with tips to get started safely. 

The benefits of strength training for seniors

Let’s explore the 12 top benefits of senior strength training:

• Prevents muscle loss and improves muscle strength

• Improves balance and fall prevention

• Enhances brain-to-motor connection

• Increases bone density and reduces osteoporosis risk

• Boosts joint health and reduces arthritis symptoms

• Enhances metabolism and reduces your risk of diabetes

• Improves heart health and circulation

• Increases independence and quality of life

• Offers cognitive benefits

• Leads to better mental health

• Boosts longevity and overall healthspan

• Improves confidence 

1. Prevents muscle loss and improves muscle strength 

During the aging process, biological changes lead to muscle mass loss (sarcopenia), leading to a subsequent decline in muscle strength. Strength training alone is one of the best countermeasures to slow (or even reverse) those natural declines, according to the Journal of Strength and Conditioning Research. 

2. Improves balance and fall prevention

Falls are a major cause of injury among older adults, often leading to fractures, hospitalization, and a loss of independence. Strength training improves muscle power and reaction time, which are essential for stability and fall prevention.

3. Enhances brain to motor connection

Aging can lead to slower neural responses, reducing coordination and balance and consequently increasing your fall risk. Functional strength training enhances neuromuscular connections, helping seniors react faster to balance disturbances​.

4. Increases bone density and reduces osteoporosis risk

Osteoporosis—a bone condition in which the body loses bone, doesn’t make enough bone, or both—has been correlated with fractures in the wrist, hip, and spine, especially in older women. Weight-bearing exercises, including strength training, increases the bone mineral density that helps maintain or increase bone density, reducing the risk of osteoporosis and osteoporosis-related fractures.

5. Boosts joint health and reduces arthritis symptoms

Strengthening the muscles supporting the joints, ligaments, and tendons reduces stress and possible wear and tear on joints, alleviating arthritis symptoms. 

Related blog: How a Rowing Machine Helped Me Shed 70 Pounds and Manage My Psoriatic Arthritis

6. Enhances metabolism and reduces your risk of diabetes

Strength training contributes to better glucose regulation, which is beneficial for preventing and managing type 2 diabetes. Strength training can also aid in weight management, as having more muscle mass results in an increased metabolism and more calories burned.

7. Improved heart health and circulation

According to the National Library of Medicine, the majority of heart disease exists in the senior population. While aerobic exercise is crucial for heart health, strength training also contributes to cardiovascular health by reducing resting blood pressure and improving vascular function​.

8. Increased independence and quality of life

By improving mobility, strength, and endurance through strength training, seniors can continue to perform daily activities such as getting up the stairs or carrying groceries without any assistance.

This fosters greater confidence, the ability to complete activities, a sense of independence, and a reduced reliance on caregivers. It can also promote social engagement if performed in a community setting. 

9. Offers cognitive benefits

Natural aging processes result in functional and structural brain changes that can be positively influenced with strength training to improve cognitive functioning and a reduced risk of dementia or Alzheimer's disease. 

10. Leads to better mental health

Endorphins are released during strength training, which are linked to reducing symptoms of depression and anxiety. 

11. Boosts longevity and overall healthspan 

There is an inverse relationship between strength training and the risk of chronic disease that indicates an overall healthier life and longer lifespan, according to “Bridging Science and Practical Appliance in Resistance Training.”

12. Improved confidence

Above and beyond the physiological benefits of strength training for seniors, one of the most notable observations I have made while strength training seniors and working on movement skills is the confidence boost it provides. This ultimately impacts all the other advantages of strength training in seniors as well as day to day decisions.

How to get started with strength training as a senior

Embarking on a strength training program is a pivotal step for seniors aiming to enhance their health, mobility and overall quality of life. Here are some essential guidelines to ensure a safe and effective start: 

1. Consult your healthcare provider

Before you initiate any new type of exercise regimen, it’s crucial to discuss your plans with a healthcare professional, especially if you have existing health conditions. This ensures your program aligns with your current health status. 

2. Begin gradually

Start with low-intensity exercises before progressively increasing your intensity over time. This approach allows your body to adapt, minimizing the risk of injuries. 

Related blog: 12 Beginner Strength Training Exercises to Add to Your Fitness Routine

3. Prioritize proper form

Focus on learning the correct technique for each exercise. Proper form is vital to prevent injuries and maximize the benefits of your workouts. ​

4. Incorporate compound movements

Eventually, you'll want to try out exercises that work multiple muscle groups simultaneously, such as squats, push-ups, and rowing movements. These enhance functional strength applicable to daily activities.  

5. Include balance and flexibility exercises

Integrate activities that improve balance and flexibility, such as standing on one leg or restorative yoga. These exercises reduce the risk of falls and enhance your overall mobility. ​

6. Allow adequate rest

Ensure you have rest days between strength training sessions to facilitate muscle recovery and growth. ​

7. Listen to your body 

Pay attention to your body's signals. If you experience pain or discomfort, adjust the exercise intensity or consult a fitness professional for guidance. ​

By following these guidelines, seniors can safely embark on a strength training journey that promotes health, independence, and an improved quality of life.​

The 7 best strength training exercises for seniors

If you’re looking for safe and effective movements to add to your routine, these seven strength training exercises are a great place to start, helping to support strength, balance, and functional movement for seniors: 

1. Chair squats

Doing squats with a chair will give you some security for this movement until you feel confident in your strength. When doing chair squats, you’ll: 

• Stand in front of a chair with your feet hip-width apart. 

• Lower by pushing your hips back, bending your knees, and keeping your weight in your heels.

• Tap the chair lightly.

• Rise by pressing through your heels and engaging your glutes. 

Tip: Try not to sit on the chair at the bottom of the movement—instead, tap it by keeping your legs and glutes engaged. 

2. Wall or counter push-ups

Full push-ups on the ground can be challenging, so try modifying this popular exercise by doing push-ups against a wall or a counter. To do wall or counter push-ups, you’ll: 

• Start standing about two feet from your surface. Place your hands on the wall or counter at chest height and just outside your shoulders.

• Lean into your hands so your body forms a diagonal line, set up in a way that’s similar to the plank exercise.

• Bend your elbows at about 45-degree angles from your torso as you bring your chest toward the wall. 

• When you’re as close as you can get, press through your palms to push your body away from the wall or counter.

• Continue for your desired number of reps.

Tip: As you build strength, you can try doing push-ups on the ground on your knees before moving up to a classic push-up. 

3. Alternate reverse lunges

Forward lunges can place too much pressure on your knees, making reverse lunges a more accessible full-body workout for seniors to try. You can also stand and hold onto a chair or counter that is waist height until your balance improves and no assistance is required. To do alternate reverse lunges, you’ll: 

• Start standing tall with your feet planted shoulder-width apart.

• Step your right foot about two feet behind you.

• Bend both knees as you lower your body toward the floor. 

• Continue lowering until both knees form 90-degree angles. Your right knee should almost touch the ground. Make sure your left knee stays over your left foot.

• Press through the heel of your left foot to lift back up, and bring your right foot back to the starting position.

• Repeat on the other side, stepping back with your left foot.

• Continue alternating sides for your desired number of reps.

Tip: Really think about keeping your weight in the front leg/foot to return to your starting position, with your back leg simply helping with balance. 

4. Bent-over rows

This is a great exercise for building strength in the back of your body, helping to support your day-to-day movements and reduce your risk of injury. To do bent-over rows, you’ll: 

• Start standing with your feet shoulder-width apart and a dumbbell (or water bottle) in each hand by your sides, palms facing each other, with a slight bend in your knees.

• Hinge from the hips until you’re in a comfortable position (ideally at 45 degrees or more).

• While maintaining a long spine, let your weights hang in front of you.

• Squeeze your shoulder blades together to pull the weights toward your chest, keeping your elbows close to your ribs. Pause here briefly.

• Slowly and with control, lower the weights back down to the starting position.

• Continue for your desired number of reps.

Tip: If you don’t have a bench or are unable to balance yourself, this exercise can be completed while sitting on a chair. 

5. Counter planks

This exercise modifies classic floor planks using a counter, placing less strain on your wrists, lower back, and core while still providing great strength benefits. In this exercise, you’ll: 

• Stand facing a sturdy counter with your hands shoulder-width apart. 

• Walk back until your body forms a straight line

• Tighten your abs and keep your shoulders over your wrists. 

• Maintain this position for up to 30 seconds. 

• Repeat three times. 

Once you can do this easily, you can progress to a more advanced position on the floor. 

Tip: The key here is to maintain a straight line from your head to your toes. The further you position your feet from the counter, the more difficult this exercise will become. 

6. Step-ups

This exercise helps with balance and builds strength in your legs and glutes, helping to take pressure off of your knees. To do it, you’ll: 

• Stand in front of a staircase at home or an aerobics step or box at the gym.

• Step your right foot up onto your surface of choice.

• Press through your right heel to lift your whole body up and stand fully on the step.

• Step your left foot down onto the floor.

• Return your right foot to the floor.

• Continue for your desired number of reps. Then switch sides: Repeat for the same number of reps stepping up with your left foot first.

Tip: If balance is an issue, you can complete this exercise on the stairs holding onto the railing. 

7. Around the clock

This exercise involves stepping in different directions like the numbers on a clock, helping you to enhance your mobility, balance, and coordination while being low-impact. To do it, you’ll: 

• Keep one leg stationary, slightly bent and contracted while the other leg moves “around the clock” from a 1 o’clock, 3 o’clock, and 6 o’clock position. 

• Switch sides and repeat. 

Tip: If balance is a concern, stand and hold onto a chair at waist height until you no longer require assistance. Or, if you’re looking for a more advanced level, you can use a resistance band. 

Wondering how you should combine these exercises for a complete workout? Start by focusing on your form for each exercise, completing each session with only your own bodyweight (no additional weights needed). Complete each movement 10 times (“repetitions”), take a break, then repeat two more times (“sets”). This is often written as 3x10 (three sets of 10 repetitions). 

Once you’re moving through these exercises with ease, start adding light dumbbells or attempt a more advanced level for the exercise, such as floor planks instead of counter planks. Remember to take your time and listen to your body with each movement. You will find areas of strength and areas of weakness, but consistently putting in the effort to complete these exercises will result in strength improvements!

Get started with strength training today! 

Incorporating strength sessions into your weekly routine—whether through bodyweight exercises, resistance bands, or weightlifting—can help seniors not only live longer but also maintain a higher quality of life, allowing them to continue participating in activities they enjoy.

If you are looking for a great activity that involves a low-impact, full-body workout, consider Hydrow. This rowing machine provides immersive instructor-led rowing, mobility, and strength workouts in eye-catching venues, helping you to build strength and move like your body was built to. 

It’s never too late to try something new and to build muscle. Learn more about the benefits of a Hydrow rowing machine today!