How should I do strength training exercises if I am an older adult?

Improving muscle mass and working on body definition and tone usually involves some resistance or lifting heavier weights. Although some people use weights they can lift a maximum of 10 times, older adults should use a weight that can be lifted 10-20 times, with caution about maintaining form and avoiding strain that can lead to imbalance or instability. You will get far better results by maintaining good posture and overall form than if you use a particular amount of weight or number of repetitions as a target.

Good posture refers to keeping your back straight and shoulders back. Focus on the targeted muscle groups. If your back starts to get out of alignment, or you start to sway or jerk to move the weight, then you've reached your maximum and you should end that set.

Not only will your strength and muscle mass improve more rapidly by maintaining good form and posture, but you will minimize your risk of injury as well. These types of exercises usually involve free weights or exercise equipment for resistance training. The specific exercises you select will depend on the area(s) you most want to emphasize.

For example, if your goal is better shoulder definition, you might focus on military presses, bench presses, or calisthenics such as push-ups.

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