Simple strength training tips

If you have never lifted weights in your life, and many people have not, why start now? The answer is simple: muscle tissue, bone density, strength, and muscle power all dwindle with the years. Those changes open the door to accidents and injuries that can compromise an independent, active life. Strength training is the most effective way to slow, and possibly reverse, much of this decline.

Strong muscles help the body in many ways. They pull oxygen and nutrients from the blood far more efficiently than weak ones, so any activity demands less cardiac work and puts less strain on the heart. They help the body stay sensitive to insulin by making it easier for sugar to move into cells, which keeps blood sugar in check and helps prevent or better control type 2 diabetes. Strong muscles also support weight control.

Weak muscles, on the other hand, hasten the loss of independence as everyday activities like walking, cleaning, shopping, and even dressing grow harder. They also make it harder to balance while moving or standing still, or to catch yourself if you trip. Lost power compounds the problem. It is no surprise that by age 65, one in three people reports falls. Because bones weaken with time too, one in 20 of those falls ends in a fracture, usually of the hip, wrist, or leg. The good news: an exercise and fitness routine that includes strength training can reduce these risks.

Beginner's simple strength-boosting exercises

All you need for these simple exercises is a sturdy chair with armrests and athletic shoes with non-skid soles.

Seated bridge

Sit slightly forward in a chair, hands on the armrests, feet flat on the floor and slightly apart, upper body upright without leaning forward. Using your arms for balance only, slowly raise your buttocks off the chair until you are nearly standing with bent knees. Pause, then slowly sit back down. Aim for 8 to 12 repetitions. Rest and repeat the set.

Triceps dip

Place a chair with armrests against a wall. Sit with your feet together and flat on the floor. Lean forward slightly while keeping your shoulders and back straight. Bend your elbows and put your hands on the armrests in line with your torso. Press down through your hands and try to lift yourself a few inches by straightening your arms, raising your upper body and thighs while keeping your feet on the floor. Pause, then slowly lower back to sitting. Aim for 8 to 12 repetitions. Rest and repeat the set.

Standing calf raise

Stand with your feet flat on the floor, holding the back of your chair for balance. Rise onto tiptoe as high as you can. Hold briefly, then lower yourself. Aim for 8 to 12 repetitions. Rest and repeat the set.