There are so many exercises out there, and tons I probably haven’t even heard of yet. One of the most difficult scenarios when you first walk into the gym is “what can I do?” With all the different ailments that many seniors suffer from it is hard to find the right exercise that will challenge you but also be safe.
Out of all the exercises available there are some that are far more technical than others. Knowing your limitations are going to be key to make sure that you don’t get hurt. These exercises require far more technique and focus because they utilize multiple parts of the body. Failure to keep good form can result in injury. These exercises are:
- Deadlift
- Shoulder press
- Bench press
- Plyometric or high impact
- High intensity interval training
Deadlift
The deadlift is without a doubt one of the top muscle building exercises anyone can do. However, someone in their later years should not jump into this exercise. This is typically done with a heavy load that is picked up from the ground.
Starting with getting into position – If you do not have the mobility to get low enough into the start position, then you are asking for injury. A flat back with a strong core brace is essential for protecting the spine.
The movement – Without the proper technique for lifting the load it may get to far out in front of you. This will throw off your center of gravity which will force you to use more of your back to lift the load.
Shoulder press
The shoulder press is another essential movement that would be great for building the shoulders. But lots of things can happen to the shoulders which makes everyone a little stiff in that joint later on in life. This is done from a standing position and pushing a weight from your shoulders to straight up above your head.
The movement – The biggest issue with the movement is the inability to stabilize the rest of your body. Many people will hyperextend their back in order to complete the movement. Clearly this puts an unnecessary strain on the back, and if you suffer from any spinal injuries then this will magnify those issues.
The top of the movement – The lack of shoulder mobility to get your arms straight up overhead is an issue. I am specifically talking about mobility and not a structural problem from something like a surgery. This lack of mobility likely comes from bad posture, scapular movement (shoulder blade), and thoracic mobility(upper back). By performing this exercise without addressing these issues first will only make those issues stronger.
Bench Press
You can build an amazingly strong chest from doing a bench press. Unfortunately, without the proper movement you will likely injure your shoulders. This is a simple exercise but still has a higher risk for injury.
The movement – The movement and angle of your arms are the main risk factors for injury with a bench. If your arms don’t follow a particular pattern of movement then your shoulder will be in an open and vulnerable position. Pushing a weight back up from this position can result in an injury in the shoulders. This is particularly true if you have already suffered from a shoulder injury in the past.
Stabilize – The shoulders and the rest of your body need to be stabilized to prevent injury. Many people will hyperextend their back to push the weight back up. This type of injury will be similar to the back injuries from the previous exercises. Stabilizing the shoulder is another key to avoid injury to the shoulders and put more focus into your chest muscles.
Plyometric, High impact, and High intensity interval training (HIIT)
The possible injuries that can result from these should be obvious. High impact and plyometric exercises can be very tough on the joints. Not to mention, you will have a high risk of fractures if you suffer from any type of bone disorder. The same goes for HIIT. Each modality of exercise puts a tremendous amount of stress on the joints and the bones. If you have never done any of these exercises before then you are asking for a multitude of injuries.
Only avoid these exercises until you are ready!
It is true that these are the top exercises for younger people that want to get stronger, build muscle, increase athletic performance, and increase endurance. It is also true that for someone older to jump into a program with these exercises would very likely result in injury. But does this mean you should never do these exercises? NO!
A quick search online revealed a lot of blog posts that recommended exercises to do and not to do. It would seem that every functional strength building exercise was deemed too risky for seniors. And every recommended exercise was extremely low impact. These blanket statements are part of what is wrong with the fitness industry. To say that anyone over 60 shouldn’t do these exercises is a crime against this population. You are a human being, you are not made of glass. You still have the ability to grow and develop because that is what the body does in response to stimulus. Check out this 90 year old man that deadlifts 405 lbs. for 2 reps!
The recommended exercises are great for getting you started. But you must progressively overload the body in order to make it stronger. Constant water aerobics is awesome because it feels great on your joints and you feel like you are getting a workout. But the transfer to dry land functionality is minimal. The body needs more to become stronger and more resilient. These super low impact workouts will minimally prevent falls, won’t protect you from a fall, stand up from a fall, or help protect you or a loved one from a dangerous situation.
Develop the ability to do these exercises safely
All the benefits that I listed with each exercise as well as the benefits for younger adults still holds true for those over 60. You might not be able to do it now, but the ability to do it in the future is a definite possibility. Through the proper programming and overload, you can develop these skills that will add an immense amount of resilience to your body. You will develop and reinforce proper movement, posture, and have stronger joints. We will turn back your biological clock to when you were 40 or younger.
If I have fully convinced you that this what you want to do, then I would suggest that you work with a qualified trainer. I have trained enough people to know that anyone slightly motivated will be more than willing to push it too far. Too hard too fast will surely result in injury or anything that I’ve mentioned previously. You need a trainer to watch your form very closely and have a good idea of when you are ready to progress.
You can do almost anything!
Don’t let anyone tell you what you can or can’t do just because of your age. If you have underlying conditions that would prevent you from doing these movements, then absolutely avoid them and listen to your doctor. However, if you are simply stiff and deconditioned then working on building up to these exercises is a great goal. If you start working on these movements now in your early 60’s, then imagine how you will feel in your 70’s or 80’s. Also imagine your 70’s and 80’s if you don’t put in any work. Consistency and progressive overload are part of the recipe to longevity and keeping your independence. Your age doesn’t define you, the work that you put in day to day defines who you are and who you can become.
