Strength training for seniors

It is important to stay active. From the age of thirty, you lose muscle mass every year. The loss of muscle mass is also called "sarcopenia". From the age of 80, the amount of muscle mass is only 25% of the total body weight. In a young adult (who does not do strength training), muscle mass accounts for 50%. That's a bit shocking, isn't it? Read this blog to find out how to adjust your lifestyle to maintain more muscle mass.

The cause of muscle mass reduction

You can't help it, but blood circulation is slower in older people. Important nutrients are transported less quickly to the muscles present. After the age of sixty-five, your bodily mechanism that prevents muscle loss also starts to work less effectively. This combination accelerates muscle loss. The loss of muscle mass can cause the following problems and complaints:

• High blood pressure
• Instability
• Depression
• Cardiovascular diseases

Training the right muscle groups

When you lose strength, it's important to maintain proper posture. Your core muscles in your abdomen and back support your posture and help your spine maintain its shape. If your muscle mass decreases, you are more likely to stoop. Your leg muscles are also important. These ensure that you can continue to walk up and down stairs. In short, all muscle groups are important. Below are the most important muscle groups:

1. Legs
2. Core (abdominal muscles and lower back)
3. Hands
4. Arms
5. Shoulders
6. Legs
7. Back
8. Chest

Strength training: the right exercises

Did you know that older adults who do strength training twice a week become 42% stronger and gain more muscle mass in as little as 10 weeks? What are you waiting for!

For older adults, staying healthy is the primary goal. Functional strength training helps immensely with this. For example, you can perform various compound exercises. These are exercises where you engage multiple muscles simultaneously. Most exercises resemble movements from daily life. Below are a few examples of exercises:

• Deadlifts: you train your hamstrings, forearms, trapezius, lower back, and thighs. It is important to keep your back straight.
• Supermans: you train your shoulders and back. This exercise also trains your coordination. Keep looking at the floor during the exercise. Keep your arms slightly bent.
• Bench step-ups: you train your hamstrings, thighs, and calves. The foot you step up with should be placed completely on the bench. Use as much power from your leg as possible.
• Push-ups: you train the top of your back, shoulders, arms, and chest. You can do push-ups on your knees. Place a blanket or pillow under them for a soft surface.
• Squats: you train your hamstrings, calves, glutes, and thighs. Make sure your head stays straight, keep your lower back slightly curved, and ensure your knees don't go past your toes. For extra support, you can hold a chair.
• Glute bridges: you train your hamstrings, lower back, and glutes. When lifting your pelvis, it is important to feel the tension.

Perform the exercises daily, and you increase the chance that you will still be able to perform daily activities at an older age.