Strength training is incredibly important as we age, but it’s often overshadowed by heart-pumping aerobic activities, such as running, racquet sports and swimming. As we get older we naturally lose muscle mass and bone density — it’s a totally normal and natural process. A strength training regime, in addition to aerobic activity, can help slow this process down, prevent age-related injuries such as falling, and keep us active well into our golden years.
It’s recommended that older adults include two 30-minute strength training sessions in their exercise schedule each week in addition to at least 2.5 hours of moderate-intensity aerobic activity, such as running or water aerobics.
If you haven’t lifted a weight in a while, Louisa Flinn, Certified Personal Trainer and founder of Lifetime Daily offers some motivation: “It’s never too late to start strength training. The importance of keeping the body strong and flexible while doing any physical activity is highly important especially as we age. I train a 79-year-old gentleman who consistently comes to strength train twice a week. He’s light years ahead of his peers in terms of looking and feeling healthy and fit.”
Ready to get started? We’ve compiled a list of 24 essential strength training exercises that target the core, low back and upper body.
Core Strengthening Exercises
1. Plank
The plank is one of the most well-known core strengthening exercises, and for good reason. It works your abdominals, lower back and glute muscles.
2. Roll-Out
The roll-out targets your entire core, which includes the lower back muscles. Keep your lower back healthy and improve your posture by incorporating this exercise into your regular routine.
3. Single-Leg Stability
This core strengthening exercise strengthens single-leg stability, which is important for improving balance and preventing falls later in life.
Lower Body Strengthening Exercises
4. Bird Dog
Low-back pain is common in older adults. This exercise is a fantastic core and back strengthener that also makes an effective warm-up move before lifting weights or playing sports.
5. Stability Ball Hamstring Curl
Weak glute muscles are often to blame for joint and back pain. Learn how how to do a hamstring curl safely.
6. Front Squat With Pause
A twist on the squat — a classic lower body move — this exercise puts more emphasis on the quad muscles in two ways: first, by holding the weight in front of you (instead of behind, as in a barbell squat), and second, by performing extra “half” repetitions that keep your muscles working longer than usual.
Upper Body Strengthening Exercises
7. 3 Easy Upper Back Exercises
These three upper body exercises work multiple muscles and help ward off injury. Plus they’re easy to do at home — you just need a set of dumbbells.
8. 3 Simple Moves to Improve Posture
Good posture is even more important as we get older. Here are three easy exercises that strengthen key muscles, and ward off that hunch-back look.
9. 3 Compound Movements to Strengthen Your Chest Muscles
Train your pecs with compound movements like the exercises in this set. You’ll also work the triceps, shoulder and forearm muscles.
Total Body Exercises
10. 6 Resistance Band Exercises You Can Do at Home
Here are six exercises that strengthen key muscles. Each exercise can be done easily and safely at home.
11. 3 Stability Ball Exercises to Improve Overall Strength and Prevent Injury
Learn about proprioception (which is knowing your body’s position without looking) and more strength-building moves using a stability ball.
