Stay Active
Strength Training
Keep your muscles strong so you stay independent
This is general education, not medical advice. Everyone is different, so always talk with your own doctor before making changes to your health, activity, or medications.
Muscle naturally fades with age, but simple strength exercises can rebuild it at any age. Health guidelines suggest working the major muscle groups about two days a week. Stronger muscles mean easier stairs, lighter groceries, and fewer falls.
What you can do
- Begin with body-weight moves like sit-to-stands from a chair
- Add light hand weights or resistance bands as you get stronger
- Work the major muscles two days a week, with a rest day between
- Move slowly and breathe, never holding your breath
Watch and learn
10 Minute Seated Strength Workout
SilverSneakersUpper Body Strength and Mobility Workout
SilverSneakers10 Exercises in 10 Minutes
SilverSneakersTotal Body Workout with Weights
SilverSneakersQuestions to ask your doctor
- Are resistance exercises safe with my health conditions?
- How heavy should I lift to start?
- Should I work with a physical therapist first?
When to call your doctor
- Sharp joint pain during or after exercise
- Swelling or pain that does not ease with rest
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