Senior Hispanic Woman Working Out with Weights


We all wish that time could be reversed to slow the aging process. As women age, their energy and strength tend to weaken. Getting around, cooking, cleaning, shopping, and keeping up with the grandkids can become more challenging.

Strength training can help. Exercising improves muscle strength and bone density, which is important for women since they lose bone density at a faster rate after menopause. Maintaining strength is crucial to ensuring independence and a healthy aging process.

What is Strength Training?

Strength or resistance training requires our muscles to contract to lift a heavy object against the pull of gravity. You can do this by weightlifting with machines, free weights, medicine balls, or resistance bands. You can also do body weight-bearing exercises such as pushups, squats, or yoga.

The muscles are forced to adapt and strengthen. It can also help to prevent and manage many age-related health issues such as osteoporosis, arthritis, and heart disease. Additionally, regular strength training has been shown to improve cognitive function and reduce the risk of dementia.

It is important to note that strength training can be relatively easy and last for a while. Adding strength training to a daily routine, even in small amounts, can have considerable long-term benefits, and modifications can be made to accommodate any physical limitations or conditions.

Some recommended exercises for women 60 and over include: 

  • Resistance band rows
  • Single-leg balance with movement
  • Lateral side-step with resistance band
  • Step-ups
  • Weighted squats 
  • Chair Yoga 
  • Water aerobics
  • Swimming
  • Tai Chi – According to research, this ancient exercise has many health benefits, including improving balance. It also helps the body enhance awareness of itself in space, reducing the risk of falls.

It is always recommended to consult with a healthcare provider before beginning a new exercise regimen.

Ready to get moving?

As an Elderplan member, you can stay healthy with Member-to-Member activities, including pre-recorded fitness videos that you can do in the privacy of your home. Certain Elderplan health plans also have fitness benefits that members can sign up for through the Silver&Fit® Healthy Aging and Exercise Program.
If you are not a Member, please explore our health plan options to see if there is a plan that may suit your needs.

Additional Resources