What is strength training?
Strength training definition: improving muscular strength by gradually increasing the ability to resist force by using weights or machines. Leg strength training is most beneficial when completed lying flat on the bed or floor using weights. We have found that when older adults are able to lift four pounds with 4 specific lying down exercises their mobility and balance improves. This process takes 10 minutes and only needs to be completed two times per week.
If the progress is done correctly I need to remind my clients why they are lifting weights. The best way to demonstrate strength to my clients is when they are finished lifting weights, remove the weight and have them complete the same exercise. Typically they say that’s easy! That’s exactly the point I try to demonstrate. They have improved their leg strength so normal movements are now simple.
Strength Training Misconceptions
There are many misconceptions about strength training for older adults. 1. Walking, swimming, biking, climbing stairs or water aerobics are not leg strengthening exercises. Those are great exercises for heart health, but you must have a certain amount of leg strength to be able to do any of those activities. 2. Leg strength is permanent. Unfortunately, people start losing strength three to five days following stopping.