By Rita La Rosa Loud, B.S.

Why strength training matters

As my former colleague, mentor, and author of 30 strength-training books, Dr. Wayne L. Westcott, Ph.D., said, “muscles are the engines of the body.” That simple idea helps explain why regular resistance exercise, also known as strength training, is so important for older adults. Strength training can help preserve muscle, bone, metabolism, energy, and overall health. As we age, our musculoskeletal system naturally weakens; inactivity and the absence of resistance exercise can further restrict movement and diminish quality of life.

Time-efficient strength training

Using appropriate, senior-friendly machines, free weights, bodyweight or resistance (elastic) band exercises can help older adults strengthen the muscles and bones that protect their internal organs and make movement possible – for instance, walking. Just as important, a strength-training program for older adults can be completed in a reasonable amount of time. For example, a research-based, 20-minute strength workout twice a week can help rebuild muscle mass, improve body composition, and increase bone mineral density in a relatively short time – benefits that can carry over into daily life.

Everyday benefits of strength training

Those daily benefits are often where strength training becomes most meaningful. When muscles and bones are stronger, the body is better prepared to move safely, maintain balance, and handle everyday tasks with greater ease.

For older adults, regular strength training may help:

• Support everyday movement by building a stronger physical frame.

• Protect joints and ease strain associated with arthritis-related discomfort.

• Improve strength, balance, and stability to help lower the risk of falls.

• Support bone health and reduce likelihood of fractures.

• Improve overall health, physical fitness, and function.

Evidence-based strength training guidelines

According to the American College of Sports Medicine (ACSM 2018) guidelines, resistance training should target all major upper- and lower-body muscle groups, including the legs, hips, core, lower back, chest, upper back, shoulders, and arms. A typical program includes about 8-12 exercises using strength machines, free weights, body weight, resistance bands, or a combination of these methods.

Sample strength training exercises

The examples below show one lower-body exercise performed four ways: with a strength machine, dumbbells, body weight, or elastic bands. Participants should move slowly and with control through a full, pain-free range of motion while breathing normally. These exercises work the hips, thighs, and buttocks and require good posture, alignment, core stability, balance, and coordination.

EXERCISE APPARATUS SET REPETITION

Seated Leg Press Strength Machine  1  10-15

Squat Dumbbells  1  10-15

Wall Sit Squat Bodyweight  1  10-15

Stationary Lunge Resistance Band  1  10-15

Consider joining our supervised adult group fitness program at the Wayne Westcott, Ph.D. Center for Health and Fitness at Quincy College that consists of safe, sensible, effective, resistance training, cardiovascular exercise, stretching, balance work, and functional movements. We are located at Presidents Place, 1250 Hancock Street, Quincy. To schedule a tour, ask about complimentary training, or obtain registration procedures, call Rita at 617-405-5978. Street parking is available, and a parking garage is next to the building.About the Author: Rita La Rosa Loud holds a B.S. in Exercise Physiology with additional education in Sports Medicine and Athletic Training. She is NASM Certified and has been actively involved in the fitness industry for more than 40 years. She is also an author and writes fitness-related articles for various publications. Currently, she is a fitness researcher and directs the Wayne Westcott, Ph.D. Center for Health and Fitness at Quincy College. She can be reached at