Strength training remains an achievable goal for individuals over the age of 65, according to physiotherapist and personal trainer Grace Heinrichs. Currently at X-Club Pilates & Wellness in London, Heinrichs emphasizes that while muscle growth becomes more challenging with age, it is certainly not impossible.
Aging can lead to noticeable changes in muscle strength and mass, but Heinrichs reassures that these shifts are a normal aspect of the aging process. She states, “There is good news in all of this, aging muscles respond very well to progressive strength training.” This approach, which involves gradually increasing the intensity of workouts, can be effective when executed with patience and consistency.
Progressive strength training—often referred to as progressive overload—involves slowly raising the challenge placed on muscles over time. This may include adding light weights, increasing repetitions, or enhancing control and range of motion, rather than pushing harder all at once.
To assist those looking to build strength, Heinrichs has developed a five-move workout routine ideal for older adults.
5-Move Routine for Building Muscle
1. **Sit to Stand (Chair Squat)**: Perform 3 sets of 10 repetitions. Sit on a sturdy chair with feet hip-width apart. Press through your heels to stand up fully while keeping your chest lifted. Lower back down slowly and with control.
2. **Wall Push Ups**: Complete 3 sets of 10 repetitions. Stand a step or two from a wall, placing your hands on the wall at shoulder height. Bend your elbows to bring your chest towards the wall, then push back to straighten your arms while engaging your core.
3. **Step Ups**: Execute 3 sets of 10 repetitions per leg. Step onto a sturdy platform, step, or low bench, with or without weights. Drive through your heel to stand tall, bringing the opposite foot up if comfortable. Step back down and repeat on the other leg.
4. **Farmer’s Carry**: Aim for 3 sets lasting 30-60 seconds. Hold a weight in each hand, such as dumbbells or kettlebells. Stand tall with shoulders back and walk steadily for the set time, focusing on maintaining good posture and controlled breathing.
5. **Shoulder Bridge**: Perform 3 sets of 10 repetitions. Lie on your back with knees bent and feet flat on the floor, arms at your sides. Press through your heels to lift your hips towards the ceiling while squeezing your glutes. Lower back down slowly without letting your lower back collapse. For added difficulty, lift one knee toward your chest as you bridge, then switch sides.
This routine not only promotes muscle building but also enhances overall strength and stability. As Heinrichs notes, consistency and a gradual increase in intensity are key to successful strength training for older adults.
By integrating these moves into a regular fitness regimen, individuals over 65 can take significant steps toward maintaining their physical health and well-being. Building muscle is achievable, and with the right approach, it can greatly improve quality of life as one ages.
