Lower Body Strength in Seniors | Portland Personal Trainer

Lower body strength is important for elderly people, as it will help maintain balance and provide a stable base from which the rest of the body can operate.  However, it’s trickier for seniors to strengthen their bodies, as strength and bone density decline.  That means that it’s not feasible for senior men and women to do barbell squats or dead-lifts.  Functional training is the name of the game here, and that means mimicking real-life situations as best as possible.  Some examples of this include:

  1. Sit-to-stand (also called chair squats) – this is one of the most basic exercises that anybody can do, and will help build strength and confidence in getting up. These types of exercises can also be performed going from the ground to standing or from a bed to standing.  It’s one of the most functional movements possible, and one of the best exercises.
  2. Knee flexion/extension – these exercises are designed to strengthen the quads and the hamstrings, and can be performed with bands, with body-weight, or with ankle weights.
  3. Lunges and partial squats – these are probably the most advanced exercises that can be done, and should be performed only by strong, advanced people.
  4. Calf raises – these will strengthen the lower leg and help improve balance.
The key to lower body strengthening in seniors is to be as functional and safe as possible.  Always have something to hold on to when performing an exercise that involves balancing on one leg, and don’t move on to more advanced exercises without first becoming proficient at the less strenuous ones.The Art of Personal Training by Kisar Dhillon107 SE Washington StreetSuite 137Portland, Oregon 97214503-953-0241