Strength training for seniors helps maintain mobility and reduce fall risks

Health organizations, including the World Health Organization (WHO) and Harvard Health, emphasize the importance of strength training for individuals over 60 and 70 to maintain mobility and reduce the risk of falls.

Experts recommend structured programs focusing on functional movements that assist with daily activities such as standing up, climbing stairs, or carrying groceries. Recommended exercises include the bridge, squat (including goblet squats), lunges, floor press, and Romanian deadlifts. These free-weight exercises are noted for being more effective than machine-based training because they require the body to maintain stability, thereby engaging multiple muscle groups and improving balance.

To combat the natural loss of muscle mass that begins after age 50, specialists suggest performing these exercises two to three times per week, typically with 8 to 12 repetitions per set, while ensuring adequate recovery periods between sessions.