Ed 
“Strength is King” when it comes to Aging Well! However, I often hear the same concerns about weight training with older adults. Let’s debunk 4 common myths of strength training for seniors
- Seniors need to go to the gym or use specialized equipment to strength train. However, this is not entirely true. Seniors can strength train at home using their body weight and commonly found household items. Soup cans, laundry baskets, and gallon jugs can be effectively used to gain strength. Bodyweight exercises such as squats, lunges, and push-ups can be modified to accommodate different fitness levels and abilities.
- Older adults cannot get stronger. Absolutely not true! Research has shown that although seniors will gain strength at a lower rate than say someone in their 20s, they can get stronger, add muscle mass, and improve their functional ability, regardless of age and current level of health. Getting stronger is a great way to build up bone mass density.
- Strength training is dangerous for seniors and can cause injury. As a Physical Therapist, I prescribe strength training exercises every day with great results. With the proper instructions and intensity, strength-training exercises are very safe and effective.
- Seniors should only lift light weights. Contrary to popular beliefs, I advise my clients to lift as “heavy” as they can safely to “stress” their muscles to make them grow stronger.
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By finding enjoyable and engaging exercises, setting achievable goals, and tracking progress, strength training can be both rewarding and enjoyable!