Strengthening Exercises For the Elderly

As we age, our bodies undergo a natural process of change. Engaging in strengthening exercises for the elderly is a good way of managing some of that change.

Coming into the latter years of our lives also ushers in physical transformations that can impact our overall well being.

One key aspect often overlooked is the importance of building strength as well as balance for older adults.

Engaging in regular exercise can play a pivotal role in maintaining and enhancing the quality of life for seniors.

Physical activity is also good for brain health in an older adult.

In this blog we explore the health benefits of exercise in maintaining a healthy lifestyle in older adults, to allow us to do what we want for longer. 


Understanding the Aging Process

Aging is a multifaceted journey that involves changes in muscle mass, bone density, and overall body function.

One of the most significant contributors to these changes is sarcopenia – loss of muscle mass and strength associated with the gradual ageing of the body.

As people grow older, muscle fibres diminish, leading to reduced strength, mobility, and a decrease in balance, leading to an increased risk of falls.


The Impact of Weakness 

Weakness in the older adults can have profound effects on daily activities.

Simple tasks such as getting out of a chair, climbing stairs, walking or carrying a cup of tea can become challenging.

This decline in functional ability not only hampers independence but also contributes towards limitations on physical function.

As we age, this decline in strength become even more pronounced.


The Benefits of Strength Training for Seniors

Improved muscle and strength 

Strength training exercises stimulate the growth of muscle fibres, counteracting the effects of muscle wasting as people age.

By engaging in resistance training, seniors can build and maintain muscle mass, enhancing overall strength and endurance.

Enhanced bone health

Aging is often accompanied by a decrease in bone density, leading to an increased risk of fractures.

Weight bearing and resistance exercises, such as lifting weights, have been shown to improve the bones density, reducing the likelihood of fractures from fragile bones.  

Better balance and coordination

Weakness and muscle loss contribute to a decline in balance and coordination, making seniors more susceptible to falls.

Strengthening muscles helps improve these aspects, reducing the risk of accidents and injuries.

By training muscles that help with stability, strength and balance, there is a reduced likelihood of falling.

Joint flexibility and mobility

Regular exercise can enhance joint flexibility and mobility.

This is particularly crucial for seniors as it allows for a wider range of motion, making day to day activities more manageable and easier to do.

Many tasks that require some coordination and flexibility are made easier through an increase of muscle strength.

Management of chronic conditions

Strengthening exercises play a vital role in managing chronic conditions commonly associated with aging, such as arthritis, diabetes, and heart disease.

Exercise can improve cardiovascular health, regulate blood sugar levels, and alleviate joint pain.


Safe and Effective Exercise Program for Seniors

Before embarking on a exercises to build strength, it’s essential for older adults to consult with healthcare professionals to ensure the exercises are safe and suitable for their individual needs.

Here are some general guidelines for creating a senior-friendly strength training program:

Start slow

Begin with low resistance and gradually increase intensity as strength improves.

This gradual progression minimises the risk of injury.

Determining what level of resistance is used is difficult, correct intensity and dosage is important in maximising the benefits of strength training.

The following exercises would serve as a good start to older adults beginning to build strength: heel raises, wall pushups, knee lifts, or simply walking regularly.

Tai chi and water aerobics are other gentle exercise routines to consider.

Train different upper body and lower body 

Incorporate a variety of exercises that target different muscle groups help to provide a well rounded exercise program for overall strength and fitness across many different regions in the body.

Although there may be a larger focus on areas with more pronounced levels of weakness, a strength program that involves all muscle groups will provide the most balance and benefit.

Focus on form

Proper form and technique over lifting heavy weights is critical as you build strength in your muscles.

This reduces the risk of injury and maximises effectiveness of exercises.

Exercises done incorrectly will not provide the desired benefits.

Include balance and flexibility exercise

In addition to strength training, incorporate activities that improve balance and flexibility.

This comprehensive approach contributes to overall functional fitness.

Strength and balance are closely related, and any deficits in either will often go hand in hand with the other.

Hence a plan to improving balance exercises as well as strength is important in enhancing overall function.

Consistency is key

Establish a consistent routine.

Regularity is essential for the long-term benefits of strength training.

The more regularly people exercise the more energy they will have for their daily routine.

The correct dosage will ensure that you are maximising the benefits of exercise while also making sure to not overdo exercises that may result in injury. 


In the quest for healthy aging, embracing the power of strength is paramount.

Strengthening exercises are not just about building muscles; they are a gateway to maintaining independence, preventing falls, and managing chronic conditions.

As we navigate the journey of growing older, it is critical to recognise the need to improve balance as well as strength.

Regular exercise is a foundation for a fulfilling and active life as people age.


Strengthening Exercises For the Elderly

If you or someone you care about need help with an exercise program for older adults, or have need of someone to tend to your aches and pains, call us on 0298753760 or visit our website.

If you need physical therapy to relieve
your pain, and would like some more
information, feel free to contact us!

Give us a call on (02) 9875 3760 or email
info@wphphysio.com.au. We would
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