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: 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. If you have joint limitations or other health complications, complete 1 set of exercises for all major muscle groups, starting with 10 to 15 repetitions and progressing to 15 to 20 repetitions before adding extra sets. Your muscles should be working hard during the last 3 to 4 reps in each set, regardless. If it feels too easy, try a heavier resistance or weight; if you can’t complete your goal number of repetitions, try using a lighter weight. What else do you need to do?