Of all the different exercise routines, the most important for aging seniors is strength training. Seniors should spend at least two or three days a week building muscle by lifting or pulling weights. It not only creates younger-looking bodies but actually improves metabolic functioning on a cellular level.
Also called resistance training, this form of exercise is designed to build and tone muscles by progressively lifting or pulling heavier weights.
But should seniors use free weights in their strength training? Free weights are dumbbells or barbells, as opposed to machine weights which are supported by cables. Which is safer for beginners? Rob and I recommend starting with machines, rather than free weights.
Strength Training Machines
This is because machine workouts are simpler, safer, and easier to learn to use. Most machines have pictures affixed on the frame showing what to do and which muscles are involved. This makes them easy to use on your own, and you can create your own circuit.
You can also figure out what to do simply by watching the person ahead of you. And you can always ask a gym employee or fellow member about the proper use of any apparatus.
Strength training machines are designed to isolate muscle groups efficiently. Since the body is stable on machines, one can target large muscle groups effectively. Put safety first: make sure you position yourself properly and adjust at a low weight to start.
Machine workouts allow people to progressively train with heavier weights without assistance. This isn’t the case when using free weights (dumbbells and barbells). With machines, you can easily add extra weight without risk of injury, so they’re perfect for working out alone, without a partner or spotter. (Note: proper technique is still paramount before you start adding weight, so train smart.)
Safety First
Strength training machines are useful for older people who may be weak from lack of activity or who may be in rehabilitation after injury or surgery. Machines will get your strength up quickly and safely, as long as you use them correctly.
One of the worst things I see in the gym is men and women using machines incorrectly. In an attempt to add a little more weight, they fail to use the full range of motion the exercise was designed for. Instead of moving all the way up and all the way down, they use momentum or other muscles to jerk the weight partially up and down.
This usually means they use short bursts of energy, using less than half the range of motion the specific exercise requires. Not only does this minimize the benefits of the full motion, but it often places strain on the back.
Instead, consider using lighter weights with a greater number of repetitions. Focus on better form, and use a full range of motion for effective strength training. Remember that we’re older now and supposed to be wiser! There is little satisfaction in trying to keep up with others in the gym. Leave that to the testosterone-pumping young studs. Start light, go slowly, and aim for full range of motion. Lift smart!
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