Get Strong- Lower Body Strength Exercises for Older Adults

Middle Age Redefined: 50 to 75 is the New Middle Age

Strength Training - Start at the bottom and work up!

Age-related strength loss tends to be increased in the lower limbs compared to the upper limbs. Weakness in the lower limbs also tends to affect more functional daily activities and can increase the risk of falls as we age. So primary attention needs to be given to strengthening muscles in the lower body.  For example, a strong lower body will help you

• stay balanced

• carry groceries

• get in and out of a car safely

• get up from a chair

• walk up and down stairs

These are some key abilities an independent middle aged adult needs to maintain.

Your future self will thank the present-day self who does two sessions of weight training a week, targeting all major muscle groups, starting with the lower body. 

Science Backed Strength Training Recommendations-  Lower Body

Frequency:

Weight training sessions 2-3 times a week

Intensity: The exercises should be challenging — this is where a personal trainer can be particularly helpful. They can help determine which exercises are most beneficial for your body and set safe limits on intensity. Typically, for a muscle or muscle group, exercises are done 8 to 14 times for 2-3 sets. This means meaning 8-14 repetitions done ,2-3 times.

Type: Primary attention needs to be given to strengthening muscles in the lower body, specifically targeting the glutes, quadriceps, hamstrings, and calves.,

1- Squats

Squats Squats engage multiple muscle groups, including those in the legs, core, and back, which are vital for maintaining balance and coordination. Regular squatting can enhance neuromuscular control, enabling seniors to react more effectively to stumbles and imbalances. Weight-bearing exercises, such as squats, can help increase bone density, thereby reducing the risk of osteoporosis —a common condition in older adults that can lead to fractures. Squats also strengthen the muscles and ligaments surrounding the knees and ankles, providing better support and stability. 

Chair Squats:

This variation uses a chair for support, making it ideal for beginners or those with balance concerns. Sit back and rise using controlled motion, ensuring knees stay aligned with toes. Standing up tall with your feet shoulder-width apart. Toes can face forward or be slightly outwards. 

Holding onto your chair with both hands or keep your arms out crossed over eac other at your chest.

Engage your core, hinge (bend) at the hips, and sit back as if you were sitting in a chair. 

As you sit back, keep your chest up and your core tight and go no lower than 90 degrees.

As you stand back up, put equal weight through both legs, ensuring your heels remain on the floor throughout. 

Make sure your knees stay in line with your toes; they don’t go forward past your toes, and they aren’t moving inward throughout the exercise.

.

Wall Squats:

Leaning against a wall reduces strain on the knees and helps maintain proper posture. Focus on engaging the core and lowering hips to a comfortable depth

These can then be progressed with added load, such as holding a weighted household object, an added band, or a weight in the gym, such as dumbbells or kettlebells. 

2-Isometric Calf Raise

Calf raises are a simple and effective way to strengthen your calf muscles. There are two calf muscles: the gastrocnemius and the soleus. The gastrocnemius is better activated during the standing calf raise, and the soleus is better activated during the seated calf raise, due to their attachments. 

Progression is achieved with these exercises by adding weight, repetitions, or sets.

Hold a dumbbell in each hand and stand with feet shoulder-width apart. Keeping the rest of the body still, lift onto the toes.

Hold for up to 5 seconds.

It is ok to wobble - this means you are working on your balance , but don,t fall. Be near a wall if wobbling too much

Supported - Isometric Calf Raise.

Hold a dumbbell in one hand and stand with feet shoulder-width apart. Keeping the rest of the body still, Engage your core, keep shoulders down. Grip a very sturdy supportive chair or place your hand on the wall.

Lift onto the toes.

Hold for up to 5 seconds.

Slowly lower back down

3-Reverse lunge

Reverse lunges are an excellent way to target your glutes, hamstrings, quads, and calves, resulting in a strong lower body.

They’re especially great for beginners, and reverse lunges are easier on the knee than a forward lunge.

Stand up straight with your legs hip-width apart and core muscles engaged.

Keep your back straight and your head facing forward with your chin slightly tucked (like you’re holding a ball there) throughout the entire exercise.

Reverse lunges work the stationary front leg.

Start with the right leg stationary when you step backwards with your left leg, and vice versa.

Supported Reverse Lunge

Support yourself with a sturdy, heavy chair or the wall.

Hold a dumbbell in the hand on the same side as the working front leg- this ipsilateral load maximizes loading on that hip

Stand tall with feet shoulder-width apart, engaging your core and keeping your chest upright. 

Step back with the leg opposite to the hand holding the weight- hold the dumbbell in the right hand, step back with the left leg.

Banded Standing Hamstring Curls

Hold onto a wall or chair for balance, keeping your hips facing forward and your knees aligned.

Put a medium, heavy or very heavy resistance band around your ankles.

Engage your core, and make sure your back is straight, no arching the lower back. Slowly curl the working leg backward, bringing your heel toward your glutes.

Squeeze your hamstring at the top of the movement for up to 5 seconds.

Slowly return your leg to the starting position with control.

Repeat on the other leg.