Weight Training for Seniors / Elderly People to a fit toned body

Weight Training tips for seniors and elderly people to get a athletic toned body. Bring back those young days with these tips and feel high energy and fitness levels.

A common Weight Training question elderly people ask. "Am I not too old to start training with Weights?" I reply them " You are too old not to".

Not many may want to look like Sylvester Stallone in your late 50s but a fit, athletic body with well-toned muscles is well within your reach. And I am here to show you exactly how to reach your Weight Training Goals now.

Inside this Article

[ Disclaimer - Consult a doctor before you start any Weight Training Program ]

How Weight Training is so crucial for Older people.

As you get older Muscles get atrophied { the process starts at 40 actually and continues at a faster rate}. The energy levels fall and does you fitness levels. This is the default mechanism many people live with. By chance. But as you are actively searching for information on how train and stay fit, I presume that you are not like the rest who find walking around the block very difficult.


The Amazing Benefits of Weight Training for Older Adults

  • Better control of symptoms of Diabetes, Arthritis, Osteoporosis, back pain and even Depression.
  • Prevents falls due to restoration of balance.
  • Improved Posture stability.
  • Increased flexibility and range of motion.
  • Strengthens the bones and reduces risk of fractures.
  • Improves sleep and heart muscle by increasing Muscular Endurance.
  • Healthy, independent and functional life.

After using the Strength Training tips I mentioned here, coupled with these best exercises mentioned you will notice that your energy levels are higher, your daily tasks have become easier and your sports activities have become more enjoyable and improved. All these in a matter of a few weeks.

Need I go on ? I think you are convinced.

Weight Training Tips for Elderly People

  1. Start a weight training program and work at your pace. Do not hurry.
  2. If you want a fit physique there is no substitute for resistance training.
  3. Learn the best Weight Training practices. Its easier to learn correct methods than to unlearn the wrong ones.
  4. Start with the best Weight Training Exercises and master them.
  5. Stay injury free - The correct exercise methods I reveal will help you remain Injury-free as injuries in older people takes longer time to heal.
  6. You do not have to lose Muscle mass with age. Rather you can maintain what you have and build some more quality muscle mass with weight training.
  7. A good Stretching and Warm Up program is absolutely crucial to develop mobility, strength and cardiovascular endurance.
  8. Weight Training over 50  can be a fountain of youth. Use this gift and work consistently.
  9. Weight Training Diet becomes even more important when you train with weights.
  10. Desire and Dedication will show on your body. If you want a better body then there is no substitute to hard work.


You also need to look for other alternatives like Bodyweight Exercises and the newest craze,Kettlebell Training.


Starting a Weight Training Program - Best Exercises

Do not start a Weight Lifting Plan without these Basic Mass Builders.

Building Chest Muscles.

1.Flat and Incline Bench Press
2. Dumbbell Flys or Peck-decks or Pullovers

Building Shoulder Muscles

1.Shoulder Barbell Press
2. Lateral Raises

Building Back Muscles

1.Chin-ups/Lat Pull downs
2. Bent-over-barbell rows
3. Deadlifts

Building Leg Muscles

2. Leg Curls
3. Calf Raises

Building Arms and Forearms

1. Barbell Curls
2. Dumbbell Curls
3. Dips
4. Triceps Pull downs/ Triceps Extension
5. Wrist Curls

Building Abdominals

2. Reverse Crunches


Sets and Reps

Perform 2-3 sets per exercises keeping them in a  range of 8-10 reps.

Rest Periods

2-3 Minutes. This will allow your body adequate time to flush the toxins generated and let fresh blood flow in.

Weight Training Diet Basics

A Basic Balanced Diet is more important when you train with weights. Food i very important for production of energy and with weight training its even more important to build muscle and get them toned.

The efforts in the gym will be a waste without sufficient high quality calories.

Foods to Eat

Carbohydrates - Rice, Pasta, Biscuits, Noodles, cereals and potatoes

Proteins - Chicken breast, turkey, egg whites.

Fats - Udo's choice oil, flaxseed oil.


High quality Energy Drink - Water

The Fluid regulation mechanism is compromised in older adults, an effect of aging. This is because of reduced water conservation by kidneys { reduction in Nephron numbers and reduced sensitivity of these nephrons to ADH }coupled with the reduced thirst sensitivity seen in older adults.

Therefore it is a must that older people should drink water every 1-2 hours even in the absence of thirst. If you drink water only when thirst arises, then it might be too late to prevent dehydration, however minimal it might be.

There is no replacement for water. Colas and alcohol cannot. Only Water means water. Period. Case closed.


Learn from the Experts

Jon Benson and Tom Venuto have done the ultimate in training old people to create a fit athletic body. One day a doctor said to Jon, Lose Weight —"Jon, You Will Not See Your 40th Birthday Unless You Do!"

Not only Jon lost his excess bodyweight he now reveals his exact methods which helped him lose weight, add muscle mass and live the life he always wanted to.

Check how Jon got the fit body of his dreams here.


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