age from 87 to 96 improved their muscle strength by almost 180 percent after just eight weeks of weightlifting, also known as strength training.
Adding that much strength is almost like rolling back the clock. Even frail elderly people find their balance improves, their walking pace quickens, and stairs become less of a challenge.
Among these elders is Sara, 91, who had a lot of trouble walking after healing from a serious hip fracture. But after starting a weight-lifting program in which she practiced either leg presses or leg curls three times a week, she was able to walk a quarter of a mile without assistance and pedal a stationary bike.
“I feel better physically and mentally; I feel wonderful inside and out,” Sara told the authors of the book Successful Aging (Dell, 1999). “I must go for that exercise three times a week, I must. You have to push yourself.”
What are the benefits of weightlifting for seniors?
Improved walking ability. A University of Vermont study of healthy seniors ages 65 to 79 found that
