Title: Resistance Training Guidelines for Older Adults or Anyone with Reduced Mobility | Diabetes Strong
Headings: Resistance Training Guidelines for Older Adults or Anyone with Reduced Mobility
Resistance Training Guidelines for Older Adults or Anyone with Reduced Mobility
What should you do if you’re just starting out?
How often should you train?
How hard should it feel?
What else do you need to do?
How can I avoid getting injured?
Resistance Training Goals, Recommendations, and Precautions:
SUBSCRIBE TO OUR NEWSLETTER

Content: Resistance bands, dumbbells, and household items used as resistance (e.g., full water bottles and soup cans) also all work to do these exercises at home on your own. Most training can be done seated for those with mobility and balance issues. How often should you train? You should ideally perform resistance training at least 2 nonconsecutive days each week, preferably 3. Working the same muscle groups daily doesn’t allow adequate time for recovery and muscle repair between workouts, but if you want to resistance train more than 3 days per week, you can alternate muscle groups when you train on consecutive days. Doing it as infrequently as one day a week can still be beneficial for muscle mass and insulin action. How hard should it feel? You can gain or maintain strength by doing anywhere from 3 to 15 repetitions per set on each exercise and 1 to 3 sets, with rest between multiple sets. Generally, working up to doing 8 to 12 repetitions and two to three sets is recommended, although you can get stronger from just doing a single set. Start with an easier weight and more reps, and gradually work up to more resistance and fewer reps.