Build Strength, Boost Health: Resistance Training for Seniors

If you’re like most older Australians, you probably believe the best way to keep a spring in your step is with a daily walk. Staying fit and healthy with regular exercise is a must, especially in your 60s, 70s and beyond, but sadly walking alone won’t cut it.

Many people don’t realise the key to strength and vitality is doing the type of exercise that gets your muscles pumping – called resistance exercise. This form of exercise involves working your muscles against some form of weight or force, such as your own body weight.

If you’re avoiding strengthening your muscles with resistance training, you’re not alone. Last year, research by the CSIRO found that 86 per cent of people aged over 70 years didn’t think resistance exercise was important. The majority thought walking was better for you.

Experts now know resistance exercises, such as pilates, yoga, or using hand weights, improves core strength, functional movement and flexibility and increases overall body awareness for better balance.

Not just for bodybuilders

Muscle strengthening is not just for youthful gym fanatics. Doing resistance exercise, at any age, is worth the effort as it improves your health and wellbeing. It is particularly beneficial for older people. As you get older you naturally experience muscle loss, so regular exercise to build muscle is vital and can help you stay fit and independent much longer. In addition to making your body stronger, it can also help prevent your risk of a fall as well as many serious health conditions including osteoporosis, Type 2 Diabetes and heart disease.

Regular physical activity and exercise can help to:

improve your strength and fitness;
maintain your independence and confidence to do activities of everyday life;
improve your balance and prevent falls;
prevent or reduce the impact of chronic diseases;
reduce stress, anxiety and depression; and
improve your concentration, body awareness and sense of wellbeing.

What resistance exercise is recommended for over 70s?

The Australian Physical Activity Guidelines recommends adults be active on most days and include at least two sessions of resistance exercise every week.

Resistance exercise can include: