Professional Documents
Culture Documents
Strength Training For Older Adults
Strength Training For Older Adults
Strength Training For Older Adults
TRAINING
FOR OLDER
growing ADULTS
Stronger
Experts at the Centers for Disease Control and Prevention and Tufts
University, with the help of older adults, have created this book,
Growing Stronger: Strength Training for Older Adults to help you
become stronger and maintain your health and independence. I
encourage you to read it carefully and begin using this strength training
program as soon as possible. It can make a profound difference in
your physical, mental, and emotional health.
Stronger
Rebecca A. Seguin, B.S., CSCS 1
ACKNOWLEDGMENTS i
GLOSSARY 107
INDEX 109
An Important Caution
The Growing Stronger exercise program is based on
extensive scientific research. The book contains detailed
instructions and safety cautions, and you are urged to
read them carefully. If you are under a physician’s care
for a medical condition, discuss this program with him
or her before you start. Remember that regular medical
checkups are essential for your health and well-being.
While this book can serve as your guide to growing
stronger and becoming more physically active, it cannot
replace the advice of a health care professional who
knows you personally.
Acknowledgments
This book would not have been possible without the time
and assistance of our Peer Advisory Board members, Sister
Mary Patrice, Al, Dorothy, and Helen. These individuals
unselfishly donated their time; some provided their expertise
and others shared their experiences of living with arthritis as
well as starting—and continuing—a strength training
program. Several of the Peer Advisory Board members were
volunteers in our research center for arthritis studies, which
are the foundation for the Growing Stronger program. We
are so grateful for their help with this project.
preface An Exercise
Program for You
In choosing to read this book, you have taken the first step
on a journey toward greater strength and vitality. Growing
Stronger was written for you—the older adult who wants to
grow stronger, healthier, more active, and more independent.
You may be inactive or only mildly active at the moment.
You may know that regular exercise is important for your
health and well-being and want to get started on a program
of physical activity. But you may feel that you don’t have the
necessary information. Perhaps you are concerned that
because of your age or health problems physical activity may
not be safe for you. Or perhaps you have had trouble finding
or staying with a suitable program.
build strength
This book gives you all the tools you need to succeed
in this exciting program. It introduces you to the many
advantages of strength training—boosts in strength, energy,
and vitality and the role it plays in helping to prevent and
An Exercise Program for You v
You are ready to take action once you have thought about
your motivations and goals for strength training. At this
stage, you take steps to prepare for a new exercise program.
You set aside the physical space needed to do the exercises
and buy any equipment you may need. You look at your
schedule to see where strength training might fit in and set
specific exercise days and times.
SETTING GOALS
find them easier than aerobic workouts and love the results.
muscle mass and bone density. It makes you feel strong and
energized, relieves stress and depression, and gives you a
better night’s sleep. It can also help prevent the onset of
certain chronic diseases or ease their symptoms.
8 Getting Motivated
find that they are willing and able to try new, exciting
activities, such as parasailing, windsurfing, or kayaking.
ELIMINATING OBSTACLES
Time. For many of us, being too busy is the big obstacle.
VISUALIZING SUCCESS
USING VISUALIZATION
Now that you have thought about your own motivations for
strength training, you are ready to prepare for the program.
Follow these simple steps:
Regular physical activity is fun and healthy, and increasingly more people are
starting to become more active every day. Being more active is very safe for most
people. However, some people should check with their doctor before they start
becoming much more physically active.
If you are planning to become much more physically active than you are now,
start by answering the seven questions in the box below. If you are between the
ages of 15 and 69, the PAR-Q will tell you if you should check with your doctor
before you start. If you are over 69 years of age, and you are not used to being
very active, check with your doctor.
Common sense is your best guide when you answer these questions. Please read
the questions carefully and answer each one honestly: check YES or NO.
YES NO
1. Has your doctor ever said that you have a heart
condition and that you should only do physical activity
recommended by a doctor?
2. Do you feel pain in your chest when you do physical
activity?
3. In the past month, have you had chest pain when you
were not doing physical activity?
4. Do you lose your balance because of dizziness or do you
ever lose consciousness?
5. Do you have a bone or joint problem (for example,
back, knee, or hip) that could be made worse by a change
in your physical activity?
6 . Is your doctor currently prescribing drugs (for example
water pills) for your blood pressure or heart condition?
7. Do you know of any other reason why you should not
do physical activity?
Starting Your Journey 15
Please Note: If your health changes so that you then answer YES to any of the
above questions, tell your fitness or health care professional. Ask whether you
should change your physical activity plan.
Informed Use of the PAR-Q: The Canadian Society for Exercise Physiology,
Health Canada, and their agents assume no liability for persons who undertake
physical activity, and if in doubt after completing this questionnaire, consult your
doctor prior to activity.
Reprinted by special permission from the Canadian Society for Exercise Physiology, Inc.,
copyright © 1994, SCEP.
16 Starting Your Journey
STEP 2: FIND OUT HOW FIT AND STRONG YOU ARE NOW?
MOBILITY AND 3 6 9 12
DAILY ACTIVITIES: START MONTHS MONTHS MONTHS MONTHS
1. I find it easy to
walk up or down
two or more flights
of stairs.
2. I have no trouble
taking out the trash.
3. I do housework
such as vacuuming
and dusting on
my own without
difficulty.
4. I can easily lift a
gallon of milk ( 8 lbs).
5. I can easily walk
a mile.
6. I have no trouble
reaching into high
cupboards or
reaching down to
pick up something
from the floor.
7. I do not have
trouble doing out-
door work such as
mowing the lawn,
raking leaves, or
gardening.
TOTAL
Starting Your Journey 19
MOOD, ENERGY
LEVEL AND 3 6 9 12
START MONTHS MONTHS MONTHS MONTHS
MENTAL HEALTH
1. I feel younger than
my age.
2. I feel independent.
3. I feel energetic.
4. I live an active life.
5. I feel strong.
6. I feel healthy.
7. I am as active as
other people my age.
TOTAL FROM THIS PAGE
GRAND TOTAL
M— MEASURABLE
A— ATTAINABLE
R— RELEVANT
T— TIME-BASED
For instance:
A SPECIFIC short-term goal may be to start strength
training; the long-term goal may be easing the symp-
toms of arthritis, improving balance, or controlling
your weight.
This goal is easily MEASURABLE: Have you or have you
not begun the program?
Indeed, this is an ATTAINABLE goal, as long as your
doctor approves.
And this goal is certainly RELEVANT to living a long,
healthy life.
Your goal should be TIME-BASED: you should read this
Starting Your Journey 21
MY SHORT-TERM GOALS
Examples:
SMART
MY PERSONAL SHORT-TERM GOALS:
1.
2.
3.
4.
5.
24 Starting Your Journey
MY LONG-TERM GOALS
Examples:
I will do each exercise 2 or 3 times each week. Within
3 months, I will do each exercise with 5-lb weights.
After 12 weeks of the program, I will take the stairs
instead of the elevator.
I will be able to walk to the store or office.
I will do my own vacuuming.
I will play golf.
I will reduce some of the pain and stiffness from arthritis.
Starting Your Journey 25
SMART
MY PERSONAL LONG-TERM GOALS:
1.
2.
3.
4.
5.
26 Starting Your Journey
Find a strong, stable chair that does not rock or sway when
you sit in it or move when you stand up from it. When you
sit in the chair, your knees should be at a 90-degree angle and
your feet should be flat on the ground. If the chair is too high,
find one with shorter legs; if it’s too low, try putting a pillow
or a folded blanket on the seat to give you a slight boost.
Good shoes
Good shoes are essential for any exercise. For strength train-
ing, try athletic shoes with good support, such as walking,
running, or cross-training sneakers. The sole should be rubber,
but not too thick, because fat soles may cause you to trip. If
you don’t already have the right shoes, you can find them at
sporting goods, discount, and department stores.
Starting Your Journey 27
Comfortable clothing
WOMEN MEN
2 pounds 3 pounds
3 pounds 5 pounds
5 pounds 8 pounds
The best ankle weights for this program are the adjustable
type. These let you add weight gradually until you reach as
much as 10 or 20 pounds per leg.
28 Starting Your Journey
STORAGE CONTAINER
At times, you will not feel like exercising. This is true for
everyone. If you’re just feeling a little tired or low on energy,
go ahead and try to exercise. The workout will likely
boost your energy level and your mood. However, if you’re
not feeling well—if you think you might be getting sick,
coming down with a cold or the flu; or if you have any kind
of pain or swelling—take a break from exercising and, if
necessary, contact your doctor. Your health and safety are the
top priorities.
Starting Your Journey 31
Make sure that you are doing each exercise safely and
properly with the full range of motion. Also, make sure that
you stretch after each workout and breathe regularly through-
out the exercises—don’t hold your breath!
34 Getting Stronger
WARM-UP
PART I:
4 EXERCISES FOR GETTING STARTED
Exercise Tip
Remember to breathe
regularly throughout
each exercise. This will
help keep blood and
oxygen flowing to your
working muscles.
Getting Stronger 35
WARM-UP
5-MINUTE WALK
Walk for 5 minutes to get your muscles warm and loose for
strength training. You can walk outside if weather
permits, inside around the
house, or on a treadmill if
you have one. Walking will
help direct blood flow to
your muscles and get your
body ready for exercise.
Warming up is important for
preventing injury. It also
helps you get the most
benefit from the exercise,
because flexible, warm mus-
cles respond better to the
challenge of lifting weights.
EXERCISE 1
S Q U AT S
A great exercise for strengthening hips, thighs, and buttocks.
Before long, you’ll find that walking, jogging, and climbing
stairs are a snap!
EXERCISE 1
Note 1 Note 2
Start off by using your hands Make sure that your knees
for support if this exercise is NEVER come forward past
too difficult. Also, if you can’t sit your toes—this can put stress
all the way down or if you feel on the knee joint. This will
pain or discomfort, place a cou- also help you use your hip
ple of pillows on the chair or muscles more as you rise to a
only squat down 4 to 6 inches. standing position.
38 Getting Stronger
EXERCISE 2
WALL PUSH-UPS
EXERCISE 2
EXERCISE 3
T O E S TA N D S
EXERCISE 3
Advanced Move
Doing this toe stand exercise
on a staircase will increase
its intensity.
42 Getting Stronger
EXERCISE 4
FINGER MARCHING
EXERCISE 4
Movement 3
Movement 2
PART II:
STEPPING UP YOUR STRENGTH
Exercise Tip
Don’t perform the
exercises quickly.
They should be
done in a slow,
controlled motion.
46 Getting Stronger
EXERCISE 5
PART II:
STEPPING UP YOUR STRENGTH CONTINUED
BICEPS CURL
Does a gallon of milk feel a lot heavier than it used to? After
a few weeks of doing the biceps curl, lifting that eight-pound
jug will be a cinch!
EXERCISE 5
EXERCISE 6
S T E P- U P S
EXERCISE 6
Advanced Move:
When you’re ready, you can use 2
stairs rather than 1.
50 Getting Stronger
EXERCISE 7
OVERHEAD PRESS
EXERCISE 7
EXERCISE 8
Note
Only a small amount of movement out to the
side is necessary. It is very important to do this
exercise in a slow, controlled motion.
Getting Stronger 53
EXERCISE 8
Advanced Move:
You may add ankle weights to make the exercise more
difficult, as shown above. Start with 1 to 3 pounds.
EXERCISE 9
PART III:
COMPLEMENTING YOUR PROGRAM
The next exercises add variety to your routine and give you
new ways to increase your strength. Exercises 9 and 10 target
the muscles of the upper leg and require ankle weights. These
exercises should be done together. Exercises 11 and 12
strengthen the abdomen and the back and should also be
done together. As with all strength-training exercises,
remember to breathe throughout each exercise. When you
start to use ankle weights, use 1 to 3 pounds and increase the
weight as you get stronger over time.
Exercise Tip
Never wear ankle
weights or hold dumb-
bells while walking or
doing other aerobic
exercises such as biking
or jogging.
Getting Stronger 55
EXERCISE 9
KNEE EXTENSION
EXERCISE 10
KNEE CURL
This is an excellent exercise for strengthening the muscles
of the back of the upper leg, known as the hamstrings.
Walking and climbing are easier when you do both the knee
extensions and knee curl.
EXERCISE 10
EXERCISE 11
P E LV I C T I LT
This exercise improves posture and tightens the muscles in
your abdomen and buttocks. Do this exercise with the floor
back extension—described next in Exercise 12—to strengthen
your midsection. (You should not have the ankle weights on
during this exercise.)
Getting Stronger 59
EXERCISE 11
EXERCISE 12
EXERCISE 12
C O O L- D O W N
COOL-DOWN:
STRETCHING FOR FLEXIBILITY AND RELAXATION
Exercise Tip
Remember to hold the
stretch for at least 20 to
30 seconds each time.
Getting Stronger 63
C O O L- D O W N 1
1. Stand with your arms at your sides and your feet about
shoulder-width apart.
2. Extend both arms behind your back and clasp your hands
together. Retract your shoulders if possible.
3. Hold the stretch for a slow count of 20 to 30 seconds,
breathing throughout.
Release the stretch and repeat.
C O O L- D O W N 2
HAMSTRING/CALF STRETCH
If touching your toes with straight legs seems too difficult,
you’re not alone. Many people have tight muscles in the back
of the leg. This stretch will give these muscles more flexibility
and make it easier for you to bend and reach.
Note
If this stretch is too easy and you’re not feeling a comfort-
able pull in the back of your legs, try bending your elbows
more. Try going as far as to rest your forearms and elbows
on the seat of the chair. Just make sure you are bending at
the hips and keeping your back straight.
Getting Stronger 65
C O O L- D O W N 2
C O O L- D O W N 3
QUADRICEPS STRETCH
This excellent stretch should be a regular part of your cool-
down. Strength-training exercises such as squats, step-ups,
and knee extensions focus on strengthening the quadriceps
muscles. This stretch will help these muscles relax and make
them more flexible.
C O O L- D O W N 3
C O O L- D O W N 4
C O O L- D O W N 4
Once you can do the exercises in Part III of the program, you
will likely have gained a lot of muscle mass and strength and
improved your balance, coordination, and flexibility.
Congratulations. It’s a great achievement to start and continue
a strength-training program. It’s important to progress if you
want to experience the many benefits of strength training.
This means always advancing the intensity of your workout
by using heavier weights. As a result, your muscles will grow
and stay strong. You will also feel more independent and
will be more able to live well into old age without
the fear of falling. It will also give you a great sense of pride
and accomplishment.
HOW TO PROGRESS
Yes You are working at the right intensity and should not
increase the weight.
Yes You may feel that you can do only a few more repeti-
tions—not the entire next set of ten without a break.
At your next workout, do the first set of repetitions
with the current weight you have been using. Then do
the second set with a slightly heavier weight. For
example, if you’re currently using 2-pound dumb-
bells, use 3-pound dumbbells for your second set.
NOTE 1
Remember that you should complete each repetition in proper
form, using the “2-up, pause, 4-down” count.
NOTE 2
When you start doing the exercises with the adjustable ankle
weights, you will be able to increase intensity by adding half-
or 1-pound weights to each leg.
chapter 7 Staying on Track:
A 12-Week Workbook
WEEK 1 Date:
LOG SHEET
EXERCISES DAY 1 DAY 2 DAY 3
2 Sets of 10 WEIGHT LIFTED OR CHECK ( √ )
Repetitions WHEN EXERCISE IS COMPLETED.
SQUATS
WALL PUSH-UPS
TOE STANDS
FINGER MARCHING
HAMSTRINGS
QUADRICEPS
WEEK 1
Personal Notes
ACTIVITY DESCRIPTION
Hiking 1 hour, felt energized
78 Staying on Track
WEEK 2 Date:
LOG SHEET
EXERCISES DAY 1 DAY 2 DAY 3
2 Sets of 10 WEIGHT LIFTED OR CHECK ( √ )
Repetitions WHEN EXERCISE IS COMPLETED.
SQUATS
WALL PUSH-UPS
TOE STANDS
FINGER MARCHING
HAMSTRINGS
QUADRICEPS
WEEK 2
Personal Notes
ACTIVITY DESCRIPTION
80 Staying on Track
WEEK 3 Date:
LOG SHEET
EXERCISES DAY 1 DAY 2 DAY 3
2 Sets of 10 WEIGHT LIFTED OR CHECK ( √ )
Repetitions WHEN EXERCISE IS COMPLETED.
SQUATS
WALL PUSH-UPS
TOE STANDS
FINGER MARCHING
BICEPS CURL
STEP-UPS
OVERHEAD PRESS
HAMSTRINGS
QUADRICEPS
WEEK 3
Personal Notes
ACTIVITY DESCRIPTION
82 Staying on Track
WEEK 4 Date:
LOG SHEET
EXERCISES DAY 1 DAY 2 DAY 3
2 Sets of 10 WEIGHT LIFTED OR CHECK ( √ )
Repetitions WHEN EXERCISE IS COMPLETED.
SQUATS
WALL PUSH-UPS
TOE STANDS
FINGER MARCHING
BICEPS CURL
STEP-UPS
OVERHEAD PRESS
HAMSTRINGS
QUADRICEPS
WEEK 4
Personal Notes
ACTIVITY DESCRIPTION
84 Staying on Track
WEEK 5 Date:
LOG SHEET
EXERCISES DAY 1 DAY 2 DAY 3
2 Sets of 10 WEIGHT LIFTED OR CHECK ( √ )
Repetitions WHEN EXERCISE IS COMPLETED.
SQUATS
WALL PUSH-UPS
TOE STANDS
FINGER MARCHING
BICEPS CURL
STEP-UPS
OVERHEAD PRESS
HIP ABDUCTION
HAMSTRINGS
QUADRICEPS
WEEK 5
Personal Notes
ACTIVITY DESCRIPTION
86 Staying on Track
WEEK 6 Date:
LOG SHEET
EXERCISES DAY 1 DAY 2 DAY 3
2 Sets of 10 WEIGHT LIFTED OR CHECK ( √ )
Repetitions WHEN EXERCISE IS COMPLETED.
SQUATS
WALL PUSH-UPS
TOE STANDS
FINGER MARCHING
BICEPS CURL
STEP-UPS
OVERHEAD PRESS
HAMSTRINGS
QUADRICEPS
WEEK 6
Personal Notes
ACTIVITY DESCRIPTION
88 Staying on Track
WEEK 7 Date:
LOG SHEET
EXERCISES DAY 1 DAY 2 DAY 3
2 Sets of 10 WEIGHT LIFTED OR CHECK ( √ )
Repetitions WHEN EXERCISE IS COMPLETED.
SQUATS
WALL PUSH-UPS
TOE STANDS
FINGER MARCHING
BICEPS CURL
STEP-UPS
OVERHEAD PRESS
HAMSTRINGS
QUADRICEPS
WEEK 7
Personal Notes
ACTIVITY DESCRIPTION
90 Staying on Track
WEEK 8 Date:
LOG SHEET
EXERCISES DAY 1 DAY 2 DAY 3
2 Sets of 10 WEIGHT LIFTED OR CHECK ( √ )
Repetitions WHEN EXERCISE IS COMPLETED.
SQUATS
WALL PUSH-UPS
TOE STANDS
FINGER MARCHING
BICEPS CURL
STEP-UPS
OVERHEAD PRESS
HAMSTRINGS
QUADRICEPS
WEEK 8
Personal Notes
ACTIVITY DESCRIPTION
92 Staying on Track
WEEK 9 Date:
LOG SHEET
EXERCISES DAY 1 DAY 2 DAY 3
2 Sets of 10 WEIGHT LIFTED OR CHECK ( √ )
Repetitions WHEN EXERCISE IS COMPLETED.
SQUATS
WALL PUSH-UPS
TOE STANDS
FINGER MARCHING
BICEPS CURL
STEP-UPS
OVERHEAD PRESS
HAMSTRINGS
QUADRICEPS
WEEK 9
Personal Notes
ACTIVITY DESCRIPTION
94 Staying on Track
WEEK 10 Date:
LOG SHEET
EXERCISES DAY 1 DAY 2 DAY 3
2 Sets of 10 WEIGHT LIFTED OR CHECK ( √ )
Repetitions WHEN EXERCISE IS COMPLETED.
SQUATS
WALL PUSH-UPS
TOE STANDS
FINGER MARCHING
BICEPS CURL
STEP-UPS
OVERHEAD PRESS
HAMSTRINGS
QUADRICEPS
WEEK 10
Personal Notes
ACTIVITY DESCRIPTION
96 Staying on Track
WEEK 11 Date:
LOG SHEET
EXERCISES DAY 1 DAY 2 DAY 3
2 Sets of 10 WEIGHT LIFTED OR CHECK ( √ )
Repetitions WHEN EXERCISE IS COMPLETED.
SQUATS
WALL PUSH-UPS
TOE STANDS
FINGER MARCHING
BICEPS CURL
STEP-UPS
OVERHEAD PRESS
HAMSTRINGS
QUADRICEPS
WEEK 11
Personal Notes
ACTIVITY DESCRIPTION
98 Staying on Track
WEEK 12 Date:
LOG SHEET
EXERCISES DAY 1 DAY 2 DAY 3
2 Sets of 10 WEIGHT LIFTED OR CHECK ( √ )
Repetitions WHEN EXERCISE IS COMPLETED.
SQUATS
WALL PUSH-UPS
TOE STANDS
FINGER MARCHING
BICEPS CURL
STEP-UPS
OVERHEAD PRESS
HAMSTRINGS
QUADRICEPS
WEEK 12
Personal Notes
ACTIVITY DESCRIPTION
Staying on Track
FOR COPYING
WEEK Date:
LOG SHEET
EXERCISES DAY 1 DAY 2 DAY 3
2 Sets of 10 WEIGHT LIFTED OR CHECK ( √ )
Repetitions WHEN EXERCISE IS COMPLETED.
SQUATS
WALL PUSH-UPS
TOE STANDS
FINGER MARCHING
BICEPS CURL
STEP-UPS
OVERHEAD PRESS
HAMSTRINGS
QUADRICEPS
FOR COPYING
WEEK
Personal Notes
ACTIVITY DESCRIPTION
Resources for
Staying Strong
ORGANIZATIONS
American Council on Exercise
4851 Paramount Drive, San Diego, CA 92123
(800) 825-3636 www.acefitness.org
A fitness organization that helps you locate certified exercise
professionals in your area.
Arthritis Foundation
P.O. Box 7669, Atlanta, GA 30357-0669
(800) 283-7800 www.arthritis.org
Comprehensive information for preventing and treating arthritis.
Shape-Up America!
6707 Democracy Boulevard, Suite 306, Bethesda, MD 20817
(301) 493-5368 www.shapeup.org
Comprehensive information about nutrition, physical activity,
and numerous other health-related topics.
105
BOOKS
Strong Women and Men Beat Arthritis, Miriam Nelson,
Kristin Baker, Ronenn Roubenoff, and Lawrence Lindner
(Putnam, 2002).
EQUIPMENT CHECKLIST
BASIC:
- Sturdy chair
- Exercise space
- Storage container
OPTIONAL:
- Mirror
Glossary
PART I
PART III
PELVIC TILT
PART II
COOL-DOWN STRETCHES