Strength Training and Ageing with Vitality

Strength Training

‘Growing Stronger‘ Division of Nutrition and Physical Activity Centers for Disease Control and Prevention USA provides a booklet with programs, screening, goal setting, exercise descriptions, and monitoring sheets.

Example first program

• 2 sets of 10 reps -2-3 times per week for a minimum of 4 weeks

Progression examples

• Exercises 2 x 10 reps x 3 per week
• Squats
• Wall push-ups
• Toe stands
• Finger marching
• Biceps curls
• Overhead press
• Side hip/leg raise
• Knee extension
• Knee curl
• Pelvic tilt
• Back extension.

Can begin to add leg weights and dumbbells.

Queensland Ageing with Vitality

A free program full of tips, real-life stories, and sample exercises to make being healthy and active fun. The guide suggests everyday activities and exercises for strength, balance, flexibility, and endurance that you can do at home.

Areas of focus

Endurance Continuous aerobic activity for heart health, delay, or disease prevention.

Strength Bodyweight, resistance bands, weights.

Balance Falls prevention and lower body strength.

Flexibility Increase range of motion to make activities of daily living easier.

Also, it provides information about:

• Safety
• Finding a fitness professional
• Shoe choice
• Tracking progress
• Healthy eating.

Sample exercises

Legs

• Back leg raise
• Side leg raise
• Chair stand
• Knee curl
• One foot stand ( Balance)
• Toe stand.

Chest

• Wall push-ups.

Back

• Seated row with bands.

Shoulders

• Overhead press
• Front arm raise
• Sidearm raise.

Arms

• Dumbbell bicep curls
• Band bicep curl
• Overhead Tricep extensions
• Chair dips
• Wrist curls.

Various stretches

• Seated and lying positions.