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Weight Lifting Workout for Seniors

weight lifting

No matter what your age you’re never too old to benefit from a good weight lifting workout. As with any exercise program, make sure you talk to your doctor before you start working out to make sure you are healthy enough for an exercise program. The benefits from weight training as you age are many, 2 of the most important are stronger muscles and stronger bones.

This weight lifting workout program will give you a good full body workout that you to do 2 or 3 times per week at home Make sure that you rest at least one day between each workout. You can do this at home so there is no need to go to a club if you don’t want to.

As you start this weight lifting workout you want to start with light weights, go to a store that sells dumbbells and pick some up and move them around until you find a weight that will work good for you and get a pair that feel good. Start the program with 1 set of 10 reps, work your way up to 3 sets of 10 reps, and then go heavier on the weight.

Start the workout with chest press, lay flat on the floor with a dumbbell in each hand at shoulder level, push the weights toward the ceiling then lower them back down until your elbows are on the floor.

Next do squats for your legs. Start with just your body weight. Hold your arms out in front of you for balance and tighten your abdominal muscles, lower your body down until your thighs are parallel to the floor, then back up.

For the back exercise, bend over at the waist and pick up your dumbbells, stay bent at the waist as you raise the weights up to chest level and then back down for each rep.

To work on your shoulders, stand with your dumbbells in your hands at shoulder level, push the weights strait up toward the ceiling and then back down.

For the abdominal muscles lay on your back on the floor with our legs bent and your feet flat on the floor. Place your hands on your thighs, raise your chest and shoulders toward the ceiling and slide your hands up to your knees, then go back down.

The final exercise is pushups. If you need to start them on your knees that is fine, just do them how you can, they will get easier fairly fast.

If you want to give it a try in a group or with a personal trainer, there are options in and around Minneapolis. There are city programs and county programs for seniors, there are also community education programs for seniors, and most personal trainers will work with you.

If you do this exercise program you will be very surprised at how fast your body gets stronger and you notice improvements in many things you do. No matter what your age, you can benefit greatly from a weight lifting workout program.

Paul Hickman