Build Strength for Life: The Smart Way to Add Resistance Training as You Age

Written By: Jean W. Davis, PhD, DNP, EdD - College of Nursing, University of Central Florida; Rebecca L. Hoover, PhD, RN -  Mark and Robyn Jones College of Nursing, Montana State University; Samantha M. Harden, PhD, FSBM - Virginia Tech Carlton School of Medicine; Byunggul (BG) Lim, PhD - Institute for Advancing Health Through Agriculture, Texas A&M University

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February is upon us, which is Heart Health Month. Want an easy, low-cost way to exercise for heart health? Try resistance training, a way to strengthen muscles recommended at least 2 days per week for older adults.

What is Resistance Training?

“Resistance training” is another name for strength training or weight training, which involves exerting muscle against resistance. Any time you lift weights, pull against exercise bands, or do push-ups, you’re practicing resistance training.

As your muscles exert themselves, microscopic tears form in the muscle fibers, which stimulates growth and builds muscle mass. Resistance training is a simple way to spark muscle growth that doesn’t require much equipment – and it can be tailored to your fitness level. These are just some of the many reasons why resistance training is such a beneficial form of exercise for seniors and older adults.

Benefits of Resistance Training for the Elderly

Feeling better and being able to do more are good places to start. Maintaining muscle strength as you age can increase energy and help prevent other health issues.

For example, sarcopenia is an age-related loss of muscle linked to chronic diseases, falls, and reduced mobility. Resistance training can help counteract these effects and boost metabolism, heart health, bone density, and mood. A resistance training regimen can help maintain the ability to do everyday activities too, like grocery shopping, housework and movements like squatting, whether to sit in a chair or use the toilet.

If you have a chronic condition that restricts your physical activity, ask your healthcare provider what activities will improve your health and any to avoid. The good news is that resistance training is considered a safe and effective way to improve cardiac and vascular health, even for people who have cardiovascular disease.

What Equipment Do I Need for Resistance Training?

You can do resistance training at home without any equipment—your own body weight can serve as resistance against gravity (e.g., pushing against the wall). Lifting water bottles or soup cans can provide lighter resistance. Additionally, resistance bands are a convenient way to do resistance training for both arm and leg strength. A set with multiple bands allows you to increase resistance as your muscles get stronger. Be sure to get latex-free bands if you have a reaction to latex.

Be sure to warm up your muscles for 5-10 minutes to avoid injury. Types of warm-ups might be a brief walk or dancing to music, just get moving and a little warm in the muscles and body (hence the name!). After you feel warm, move on to resistance training with your major muscle groups: lower body, upper body, and core (the center of your body). Grab those soup cans, weights or resistance bands. Be sure to be near a chair or a wall for support if needed.

Use soup cans or water bottles as weights for lifting. Resistance bands work for both arms and legs—pull them apart or anchor under your foot to pull against resistance. Bands can be used sitting or standing, even while watching TV.

Example Resistance Exercises for Seniors and Older Adults

Here are some other sample exercises:

Lower body

• Squat - Stand with your feet hip distance apart. Then lower your bum until you feel the front of your legs (thighs) engage. Look down and see that your knees are above the middle of your foot (not past your toes). It is okay if you are not very low. The muscles in the upper thighs are working. Stand back up. Target: 2-3 times (sets), 10 repetitions (reps) per set. Rest 60-90 seconds between sets.

Upper body

• Bicep Curl - Bring your hands by your sides, elbow creases facing forward. Make a fist around a resistance band, soup can, or just curl your fingers in toward your palms. Lift your fists up toward your shoulders, squeeze the upper arm muscles. Slowly lower your fists back down by your side. Target: 2-3 sets, 10 reps per arm per set. Rest 60-90 seconds between sets.

Core

• Hip Raise - Lie on your back on a bed or the floor, bend your knees, press through your heels to lift your hips, squeeze your bum at the top, and lower back down. Target: 2-3 sets, 10 reps per set. Rest 60-90 seconds between sets.

Tips for making resistance training part of your exercise routine

1. Habit Stack – Incorporate movement routines into your daily life by pairing it with existing habits. Walk the dog? Keep small weights by the leash and do a set of squats and bicep curls after your walk. Brushing your teeth? Try heel raises while you do it. Small changes add up!
2. Start Slow, Listen to Your Body – Avoid pushing beyond your joints’ current range of motion. Mild soreness is normal, but pain is a warning sign. Gradually build strength without overdoing it.
3. Stay Social, Stay Motivated – Join a local fitness class, find an online group, or find an exercise partner. Connecting with others keeps you accountable and helps combat social isolation.
4. Make It Fun – Exercise shouldn’t feel like a chore. Whether it’s dancing, swimming, or a scenic walk, pick activities that bring you joy so movement becomes something you look forward to.

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