Get stronger, stay healthier: Strength training for seniors

Medically Reviewed by Melissa Ayala, RN

Do you ever find yourself struggling to carry groceries from the car? Maybe getting up from your favorite chair isn’t as easy as it used to be, or perhaps you just wish you had more energy to play with your grandkids. If so, you’re not alone! As we get older, our bodies naturally change, and things that used to be simple can become a little harder.

But here’s some good news: there’s a way to fight back and feel stronger, healthier, and more energetic. It’s called strength training.

You might be thinking, “Strength training? Isn’t that for athletes?” Not at all! Strength training is simply using your muscles against some kind of resistance to make them stronger. That resistance could be your own body weight, light weights, or even stretchy bands.

What are the benefits of strength training for seniors?

Our bodies naturally change with age. One of the biggest changes is a loss of muscle mass, also called sarcopenia.1 Several things can cause sarcopenia, including being less active, changes in our hormones, and not getting enough protein in our diet.

As a result, we can feel weak and tired. It can make it harder to do everyday tasks like walking, climbing stairs, and carrying groceries. It can also increase the risk of falling.

However, strength training can help by reversing the effects of aging, helping you to feel strong and healthy. Strength training rebuilds muscle mass, strengthens bones, and boosts your overall well-being.

Here are some of the physical benefits of strength training:²

• Builds muscle mass
• Improves bone density
• Boosts metabolism
• Enhances balance and coordination

Mental and emotional benefits of strength training

As a bonus, strength training provides more than physical perks.³ It also:

• Improves mood: Exercise releases chemicals in your brain called endorphins. Endorphins have mood-boosting effects, making you feel happier and more relaxed.
• Increases confidence: When you feel stronger and more capable, you’ll naturally feel more confident in yourself. This can make you more likely to try new things and stay active.
• Provides cognitive benefits: Studies show that strength training can improve your memory and thinking skills. It can help keep your brain sharp and focused.
• Offers social connection: If you join a strength training class or work out with a friend, you’ll have the opportunity to socialize and connect with others. This can help combat loneliness and improve your overall well-being.

How can seniors get started with weight training?

Ready to give strength training a try? That’s great—and this guide can help.

But first, it’s always a good idea to talk to your doctor before starting any new exercise program. This is especially true if you have any health conditions. Your doctor can tell you if strength training is right for you and give you any specific guidance or recommendations.

What equipment do I need to start strength training?

You don’t need fancy equipment or an expensive gym membership to start strength training. Here are a few options to consider:

Bodyweight exercises

These exercises use your own body weight as resistance. They’re a great way to start because you don’t need any equipment at all.

• Chair squats: Stand in front of a chair, lower yourself down as if you’re going to sit, then stand back up.
• Wall push-ups: Stand facing a wall, put your hands shoulder-width apart, lean in, and push back.
• Chair dips: Sit on the edge of a sturdy chair, place your hands on the edge, and lower yourself down by bending your elbows.
• Plank (modified): Stand facing a wall, place your hands shoulder-width apart, lean in, and hold the position.

Resistance bands

These stretchy bands are affordable, portable, and come in different resistance levels. They’re a great way to add resistance to your exercises.

• Bicep curls: Stand on the band, holding on to one side of it. Curl your arms up toward your shoulders.
• Rows: Sit on the floor with your legs extended, loop the band around your feet, and pull the band toward your chest.
• Leg extensions: Sit in a chair, loop the band around your ankles, and straighten one leg at a time.

Dumbbells

These are hand weights that come in different sizes. Start with light weights (1–3 pounds) and gradually increase the weight as you get stronger.

• Bicep curls: Hold a dumbbell in each hand and curl your arms up toward your shoulders.
• Overhead presses: Hold a dumbbell in each hand and press them up overhead.
• Rows: Bend over slightly and pull the dumbbells toward your chest.

Weight machines at a gym

Some gyms have weight machines that offer controlled movement and support. These can be a good choice for beginners who need guidance.

If you choose to start with weight machines, consider working with a trainer. A trainer can show you how to use the machines properly and safely to avoid injury.

How can seniors stay safe and avoid injury when strength training?

Strength training is a fantastic way to improve your health, but it’s important to do so safely. Here are some tips for protecting yourself from injury.

• Warm up: Think of your muscles like a rubber band. If you try to stretch a cold rubber band too far, it might snap. Warming up prepares your muscles for exercise and prevents injuries.
• Proper form is key: Using the correct form is the most important thing you can do to prevent injuries. Improper form can put stress on your joints and muscles, leading to pain and injury.
• Listen to your body: Your body is the best guide. Pay attention to how you feel and stop if you experience any pain or discomfort.
• Take it slow: Gradually increase the intensity of your workouts over time. Don’t do too much, too soon.

By following these safety tips, you can enjoy many benefits of strength training without risking injury.

Strength training is a game-changer for seniors, offering a wealth of benefits that go beyond physical strength. From building muscle and bone density to boosting mood and cognitive function, strength training empowers you to live a healthier, more independent, and fulfilling life.

Remember to consult with your Conviva primary care doctor, start slowly, focus on proper form, and listen to your body.

Sources:

• “Sarcopenia,” Cleveland Clinic, last accessed August 6, 2025, https://my.clevelandclinic.org/health/diseases/23167-sarcopenia.]
• “How can strength training build healthier bodies as we age?” National Institute on Aging, last accessed August 6, 2025, https://www.nia.nih.gov/news/how-can-strength-training-build-healthier-bodies-we-age.
• Christina Sauder, MS, “Empowering the Mind and Body: The Role of Strength Training in Mental Health & Aging,” Vail Health, last accessed August 6, 2025, https://www.vailhealth.org/news/empowering-the-mind-and-body-the-role-of-strength-training-in-mental-health-aging.