Weight Training for Seniors

Weight training for seniors? Sure! Weight training isn't just for those buff young men down at Venice Beach. Seniors can get in shape, look great, and even compete with other bodybuilders in their age bracket.

Weight training for seniors is very doable.

Strength training can help seniors feel and look better. Getting in shape can give you more energy, a better sense of balance, and a brighter outlook. The right exercise helps keep bones strong and it's a great stress-buster, too. To learn more about the basics of strength training for seniors, visit the LoveToKnow article on Strength Training for Seniors.

It's easy to think that getting older means giving up on looking great. Tiring workdays and everyday stresses can make it hard to stay in shape. But aging doesn't have to mean getting flabby or gaining weight. Just check out Kenchi's Senior Fitness and Bodybuilding Site. Kenchi offers inspiring pictures and advice, including a photo of himself at age 69 showing off a well-muscled torso with six-pack abs. His photo gallery features men and women into their 70's, including some wonderful before-and-after pictures. He also offers recipes, workout tips, and links to other sites.

To find more examples of strong, sexy seniors, search the Web for "Masters bodybuilding" (in amateur sports, "Masters" generally refers to older adults) and check the results of major competitions. You'll often find an "over 50" category and will probably find competitors who are much older than that. Some competitions have a "Grand Masters" category for adults over 70.

Check with your doctor before starting any exercise program. He or she can check for heart trouble and other health problems that might make weight training for seniors unsafe.

You can start on your own, using light weights to build your strength. However, you risk injury if your weight lifting is done incorrectly. To get on the right track, you may want to seek the services of a personal trainer or find an instructor at a local gym. Some colleges and universities offer fitness classes that are open to everyone. In fact, at some schools, you'll even find special classes in weight training for seniors.

Bodybuilders usually recommend adding regular cardiovascular exercise to burn fat and keep the body strong. With your doctor's approval, you can begin with walking, swimming, or gentle bike rides and slowly work up to a more vigorous workout. Be sure to include stretches before and after every workout to keep muscles lithe.

Although seniors can get seriously buff just like younger adults, they do have some special needs. Senior bodies don't bounce back from injury the way younger bodies do. And, chronic medical problems or old injuries can be a problem.

Some trainers specialize in seniors' needs. Inquire at your gym if there is anyone who is knowledgeable about weight training for seniors. Several organizations certify trainers in "senior fitness," but the quality of the training varies.

Web sites specializing in bodybuilding will tell you that you need to eat special foods and even buy expensive supplements in order to build muscle. Since adults do tend to lose muscle and gain fat as they age, you might think that you need the extra boost that supplements offer.

Actually, in most cases you can save your money. Many fitness supplements aren't proven to do anything at all. Follow a healthy diet, make sure you're getting the right balance of protein, carbohydrates, and fat, and you should find that your body responds just fine to weight training.

If you decide you want to add bulk or look really "ripped" (with very well-defined muscles), check with a nutritionist to learn how to adjust your diet. For the basics of how to eat right, visit MyPyramid.gov, a Web site with nutrition advice from the U.S. Department of Agriculture.

Maintaining a workout schedule is easier if you have someone holding you accountable. Consider trying to put together a group at your church, your gym, or your workplace. You can limit the group to seniors or invite people of all ages.

To increase motivation, try taking "before" photos and follow them up with monthly snaps to demonstrate your progress. Celebrate successes with outings or events --a healthy restaurant meal, a night on the town, even a visit to the beach to show off your new body. You just might see younger adults looking at you with envy!

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