Twisting movement of the spine should be done without weights to avoid disc compression. It is important
to try to incorporate full range of motion in weight training exercises. However, seniors may have a more
limited range of motion than a younger person. Do not try to expect a younger person's range of motion. If
pain is experienced, then physical therapy may be indicated. The ACSM recommends 8 to 10 exercises
that will target all the major muscle groups using 8 to 12 repetitions of each and 1 set each. When able,
increase the weights by no more than 10% per week. ACSM recommendations are two sessions per week
for the same muscle groups. You can work other muscle groups on alternate days. However, be aware
that seniors may require more time to recover. So in order to avoid over-training, keep the daily sessions
short and spread it out over the week working the same muscle groups still only twice a week. Or,
alternately, do only 2 or 3 sessions per week depending on your clients schedule and preference.
Be aware of clients that have arthritis. Exercising through a joint that is painful, swollen or warm is not
recommended. Inflamed joints require the attention of a doctor or an exercise program prescribed by a
physical therapist or other medical professional.
Seniors who cannot walk well or use assisted walking can still do cardio training using an ergometer. This
device is essentially a hand type bicycle. It is imperative that the trainer work closely with the client’s
doctor to determine any limitations and changes in limitations that may occur over the course of the
training program.
Balance Training
To reduce the risk of falls, an exercise program should include balance training, walking, and body weight
transfer. Standing with free weights should be used to improve balance and coordination.
Flexibility Training
The ACSM recommends exercises to increase joint range of motion, such as walking, aerobic dance, and
stretching.
Some of the stretching exercises that can be performed are:
Lateral Neck Flexion
Neck Rotation
Shoulder Shrugs
Posterior Arm Reach
Spinal Flexion and Extension
Hip Extension and Flexion
Seated Hamstring Extension
Gluteal Flexion and Extension
Foot Rotations
Arm Rotations
Overhead Reach
Shoulder Flexion and Extension
Upper Back Flexion and Extension