Title: 5 Key Strength Training Tips for Older Adults - Aaptiv
Headings: 5 Key Strength Training Tips for Older Adults
5 Key Strength Training Tips for Older Adults
Strength train at least twice a week.
Be kind to your joints.
Start with bodyweight exercises.
These exercises can help improve everyday life.
Add balance and flexibility exercises to avoid injury.
Plan for extra warmup and recovery time.
Set a goal that matters to you now, versus the “you” from 20 years ago.

Content: Start with bodyweight exercises. If lifting weights seems too intense right off the bat, then Snyder and Kennihan suggest beginning with bodyweight to learn proper form and reduce the risk of injury. “Lifting weights is only one way to increase strength, but for many, it may not be the best way,” Snyder says. “Before someone begins lifting extra weight, they should be able to handle their own bodyweight. Too often people go too fast and sacrifice form and biomechanics just to lift heavy weights.” Kennihan has her clients start with the following exercises: Squats
Lunges
Push-ups (against the wall, on your knees, or on your toes)
Dips
Shoulder presses (reaching your hands in the air or with water bottles)
Step-ups
Bicycle crunches (two to three sets of ten to 15 reps three times a week)
These exercises can help improve everyday life. From there, she recommends adding weight using dumbbells or resistance bands. “I have my clients do the strength work on nonconsecutive days and include walking or cardio on the in-between days to help with recovery,” Kennihan says. “These are my ‘starter’ exercises because they target the body’s largest muscle groups through functional movements, which translate to improved performance at everyday tasks, such as climbing stairs, carrying groceries, and playing with your grandkids.