Strength Training For Seniors Dumbbell And Resistance Band Exercises

Why does strength training matter after 60?

Strength training for seniors supports bone and muscle health, leading to improved daily function and quality of life. The notable benefits of strength training include:

Improves bone mineral density

People aged over 60 are observed to lose bone mineral density (BMD). Especially among women after menopause, they lose up to 20% of the BMD. Resistance training exercises not only minimize this rapid decline but also help bones regain strength. Both high intensity resistance training (lifting heavy weights and using high resistance bands) and low intensity resistance training (lifting light weights and using high resistance bands) exercises help in preventing and regaining bone density.

Increases muscle strength and function

The elderly are very susceptible to the development of sarcopenia which is the rapid muscle mass loss, muscle strength and function loss. But it's been noted that people begin to lose about 8% lean muscle mass for every 10 years after they reach 30. One study on 500 women older than 60 years of age with sarcopenia indicated that twice a week resistance training has improved muscle strength, movement and walking speed. Another study suggests that older adults with severe muscle mass loss can see improvements with resistance training exercises three times every week for around 8 to 12 weeks. This has increased their hand grip capacity and knee strength, which are highly important for independent living.

Minimizes mortality risk

Workout sessions involving band exercises not only improve bone and muscle strength but also improve overall health. More than 2 lakh senior citizens have been followed for more than 15 years to study the impact of strength training. These exercises are very beneficial in reducing the chances of heart disease, cancer, type II diabetes, and neurological disease. These exercises, in addition to aerobic ones like walking or running, are even more beneficial for older people (particularly women) who engage in them as well.

6 dumbbell exercises for seniors

Dumbbell workouts are an ideal, easy, and customizable way to build strength and stability. For older adults, a set of light, medium, and heavy dumbbells will allow you to start your workout session.

Seated Overhead Press (8-10 reps, 2-3 sets)

Strengthens upper arms and shoulders; a dumbbell exercise for seniors that can help them lift objects or reach high overhead. Moreover, it will safeguard the lower back, enhance erect posture and stop slouching.

• Sit straight and comfortably without leaning your back on a sturdy chair
• Hold a dumbbell with both your hands and raise it behind your head
• Gradually press the weight over your head until your hands are fully extended. If you find it difficult to stretch, then do not overdo it.
• Stay in this position for 5 seconds and then slowly lower it down.

Dumbbell Row (10-12 reps, 2-3 sets)

Such activities as driving a car or typing on a computer alter posture and create a lot of lower back pain and a hunched upper back. In such a case, a dumbbell back strengthening workout can be helpful. This strength training for seniors can help with a stronger spine, shoulder blades and deep core muscles, and can help alleviate pain further.

• Keep a chair standing by if you need it
• Then stand straight and keep a hip width distance between your legs
• Hold a dumbbell in each hand in front of your thighs
• Push your hips to the back and slightly bend forward (approx 45 degrees) while keeping your back flat.
• Then start the exercise by extending your arms towards the ground
• While you pull the weights toward your lower abdomen, squeeze your shoulder blades
• After that, lower the dumbbells slowly.

Front Raise (8-12 reps, 2-3 sets)

It is one of the classic strength training exercises for seniors who have just started their workout session.

• Stand straight with one dumbbell in each palm and keep your knees slightly bent.
• Keep your feet flat on the ground and keep a shoulder width distance between them.
• Tightly hold the dumbbells between your legs, palms facing front.
• Breathe in as you squeeze your core muscles and raise your arms straight up, and slightly bend your elbows.
• Breathe out while bringing these dumbbells to their original position
• If you feel discomfort holding your breath, then normally breathe in and out.

Dumbbell Scaption Raise (8-12 reps, 2-3 sets)

As people get older, their shoulders weaken and become less mobile and may develop a condition known as frozen shoulder. This strength training for seniors helps minimize these problems without affecting the joints. Be careful not to bend over the back while performing the exercise.

• Stand straight with lightweight dumbbells in each palm, keeping them to your sides. Palms will face in, and thumbs will point up.
• While you put some pressure on your core and glutes, lift the weights in front of your body at a 45-degree angle resembling a Y shape.
• Try to lift them above your shoulders.
• If you are not able to maintain this accuracy, simply lift your hands to each side and maintain a straight line.
• After that, bring your hands down slowly

Goblet Squat (5-7 reps, 2 sets)

Squatting is a basic movement for everyday life. It's identical to sitting down or standing up, which makes this exercise especially vital for seniors. This exercise strengthens leg muscles such as the quadriceps, glutes, and hamstrings. They also make your core muscles strong, which is important for improving stability and balance.

• Stand with shoulder width distance between your legs
• Then hold one dumbbell with your hands in an upright position at your chest
• Then slowly bend your knees and lower your hips
• As it puts additional strain on your joints, instead of strictly following the routine, do it as per your comfort
• After this, evenly put pressure on your feet and then come back to the primary standing position.
• Throughout the session, keep your chest and core engaged.

Lying Triceps Extension (8-10 reps, 2 sets)

This exercise aims to build strength in the lower part of your hands. Similar to a chest press, it also works properly with a bench.

• First, lie comfortably on a bench with one dumbbell in each hand, extended over your chest.
• Then slightly bend your elbows so that the dumbbells can come down just over your shoulders on the bench.
• Try to maintain stability in your upper arms
• Stay in this position for a couple of seconds
• Then come back to the original position.

8 resistance band exercises for seniors

Resistance band exercises for older adults not only guide you through moves that prevent muscle and bone degeneration but also help you find the right ones that do not cause any additional damage while working out.

Chest Pull (10-15 reps, 2-3 sets)

It can be done in two ways: on the chair or in a standing position. Do whatever suits you.

• Properly grab both ends of the resistance bands and then hold them in front of your chest while you slightly bend your elbows.
• While doing this, take a deep breath, do not arch your back, and squeeze your core muscles.
• Then breathe out, pull the band part much closer to your chest
• Try to keep hands in a straight line, but do ot pressureize yourself
• Again, breathe in while releasing the tension and come back to the beginning position.

Lateral Raise (10-15 reps, 2-3 sets)

It is one of the notable resistance band exercises that requires you to stand up. This mainly targets the muscles around the shoulder blades.

• Place the resistance band on the floor, stand in the middle, and keep a shoulder width distance between your legs.
• Then hold both ends of the band with your hands facing down, but your thumbs and knuckles pointing to the front.
• Then slowly lift your hands sideways to shoulder height
• After that, come back to the starting point.

Calf Press (10-15 reps, 2-3 sets)

Out of various effective band exercises, this workout not only strengthens your calves but also gives equal importance to other lower body parts, including quads, glutes, hips, and hamstrings.

• Sit comfortably in a chair with your back in an upright position while you hold both ends of the resistance bands.
• Then keep your left foot in the middle of the band and extend it upward.
• After this point, toes upward
• Then bring them back down right above the floor
• After doing it for 10 to 15 times, repeat it with your right leg.

Bent over Row (10-15 reps, 2 sets)

It is one of the common seated band exercises that you can practice to strengthen muscles, improve posture, joint health, and stability.

• First, sit on the chair.
• Then step on the middle of the laid down long resistance band and grip both ends tightly.
• Squeeze your core and bend your upper body forward.
• Ensure that both your hands are pointed towards the floor and your palms are facing the back.
• Try to bring your hands to the ground.
• Raise your hands up towards your chest, resulting in scrunching of the shoulder blades towards each other. Also position your elbows facing up.
• Then slowly come back to the starting point.

Banded pull aparts (8-10 reps, 2-3 sets)

Practice this exercise to make upper body muscles strong, improve posture, and reduce muscle stiffness so you can do everyday tasks easily, such as laundry or grocery shopping.

• Stand straight with your hands in front of your chest
• Hold the band loosely, keeping its middle portion hanging and palms facing down
• Your hands need to be at your chest height
• As you perform this move, do not let your shoulders lift toward your ears
• While doing the exercise, try pressing the shoulder blades.

Monster Walks (5-8 reps, 2 sets)

It ranks among the top 10 resistance training exercises for strengthening your lower body muscles, including the ones on your butt, hip, and thigh. If you practice this systematically, you will no longer have problems standing up, walking, or getting in or out of places. Besides, this exercise also helps to improve balance and coordination.

• Stand straight without any leaning forward or backward
• Keep a hip width distance between your legs
• Then place your looped resistance band around your knees
• After that, take a mini squat position
• Staying in this position, step one leg to the side that will put a stretch on the band.
• Then slowly bring the leg back
• Repeat this movement with the other leg
• When you again return to the squat position, take smaller steps

Hamstring Curl with band (5-8 reps, 2 sets)

Your hamstrings should be strong to move easily like walking up and down stairs and standing up on a low surface. The knee is therefore kept steady throughout this exercise, specifically targeting strengthening of the hamstrings.

• Place a looped resistance band around your ankles while keeping your hands on a sturdy surface such as a table or chair.
• Raise the ankle of one leg to the back, off the ground.
• Then hold the position and squeeze your calf muscles.
• After that, lower your leg to the ground.
• Repeat this movement with the other leg.

Banded bridges (5-8 reps, 2 sets)

Resistance band exercises include this exercise where the individual has to lie on his or her back and not stand or sit. It helps in extending the hips and is a perfect exercise for enhancing poor posture with age. If the individual tightens the glutes before the lift, it makes the exercise more effective.

• Lie on your back comfortably using a yoga mat.
• Bend your knees slightly; keep your feet planted on the ground.
• Stretch out your knees by moving them from side to side and lift the hips off the ground
• After that, slowly lower your hips down to the ground.

15-minute combined full-body routine for seniors

Below is a 15-minute workout session that you can initially practice twice a week. But with time, when your muscles become strong and your posture stabilizes, increase workout intensity to 4 to 5 times a week.

Warm-up moves (1 minute)

Start your session with basic arm, leg, hip, shoulder, and neck stretches. This will prepare your body for the upcoming workout regimen.

Resistance band exercises (7 minutes)

Following the recommended repetitions and sets, practice resistance band exercises for around 1 minute each. Do not rush yourself; take some rest in between exercises if needed.

Dumbbell workout (6 minutes)

Practice these strength training workouts properly, each for 60 seconds.

Rest (1 minute)

Sit on the chair or on the floor and relax for around 60 seconds before getting up so that your body gets accustomed to normal movements ahead.

Key Progression Areas of strength training exercises for seniors

Strength training for elderly individuals depends on gradual but steady improvement, moving from stable, seated to dynamic standing and lying resistance band exercises and dumbbell workouts.

For older adults who just started

Focus on seated exercises only, such as overhead press, chest pull, calf press, and bent over row, and do at least 5 to 10 reps in each set.

For seniors who are getting steady and strong

Alongside practicing these seated exercises, include standing exercises and make it more intense either by increasing or decreasing the distance between your legs. If you have difficulty doing standing exercises, then use chairs or tables for support for a while.

For the pro level seniors

Now is the time to make the exercises challenging. Therefore, do not take any external support while doing exercises. As instructed, lower the dumbbells slowly, but make sure you put them down within three seconds.

Safety and form of strength training exercises for seniors

Maintaining proper form and safety protocols is mandatory when practicing strength training workouts.

• Start slowly to avoid injuries, as these exercises are meant to preserve health in the long run.
• Start exercises with a low resistance band and light weight dumbbells (5-10 pounds). Try both types of resistance bands and dumbbells as per your suitability. As you slowly progress to the advanced level, practice with high-resistance bands and heavy weights.
• Always consult with your doctor before starting new exercises.
• Osteoporotic patients should lift the weight quickly but slowly lower it with control.

Incorporating resistance band exercises with dumbbell workouts helps in improving strength, stability, balance, and posture among older adults. These exercises can be easily performed at home without any gym membership. You just have to keep track of your form from time to time. A few weeks of consistent workouts will show improvements in your daily movements.

Sources:

1. https://www.uclahealth.org/news/article/why-strength-training-critical-older-adults

2. https://ferra.club/blog/dumbbell-exercises-for-seniors

3. https://www.everydayhealth.com/workouts-activities/dumbbell-exercises-seniors/

4. https://www.hingehealth.com/resources/articles/resistance-band-exercises-for-seniors/

Disclaimer:

Always consult with your doctor before starting any new exercise program to ensure the regimen aligns with your specific health conditions. Maintaining proper form and safety protocols is mandatory when practicing strength training to preserve long-term health, so begin slowly with low-impact seated exercises to avoid injury.