You are going to get some information on free weight exercises for seniors here in this post. Free weight exercises are superior than weight machines in every way because they increase full-body strength, balance, coordination, and mobility all at the same time. Free weight exercises also have the added benefit of being more fun.
Unfortunately, they can put a significant amount of stress on the joints and ligaments of the body. In addition to this, they require a high level of mobility and athletic skill. Therefore, senior citizens need to exercise caution when utilizing them.
However, if you are able to master them, even with very low weights, they will prove to be quite beneficial for your health as you get older.
But what exactly do we mean when we talk about “free weights” and routines that use free weights? And what makes them a better option than traditional weight machines? And pretty much every other type of resistance exercise besides that?
So, let’s find out, shall we?
What Kinds Of Free Weight Exercises For Seniors Can Suggest?
The term “free weights” refers to any type of weight that is not tied to an artificial lever, pulley, or band like the weights seen on exercise machines. Free weights can be used in a variety of ways. This would include barbells, dumbbells, kettle bells, and the various sorts of variants available for barbells, such as safety bars and square bars.
When people talk about working out at a gym, they frequently mean barbells when they say “free weights.” Both dumbbells and kettle bells have a variety of exercises that are unique to themselves. However, it is beneficial to include all of these as alternatives for free weight exercise, particularly for senior citizens.
Therefore, free weight refers to any kind of weight that is not tied to any kind of machinery. Free weight exercises are exercises that make use of free weights as a resistance, as this naturally follows from the previous statement. You are, in effect, fighting against the effects of gravity.
Free weight workouts that focus on the lower body, such as squats and lunges, as well as activities that focus on the entire body, such as deadlifts and cleans, as well as exercises that focus on the upper body, such as variations on the bench press and rowing, are common.
In Sports, What Free Weights Are Used.
The two types of weightlifting competitions, powerlifting and Olympic weightlifting, both require the usage of free weights. The average person might get the impression that they are extremely similar, but in reality, there is a big difference between them.
The objective of powerlifting is to accumulate as much strength as possible over three separate lifts. The squat, the deadlift, and the bench press are all exercises that are performed with barbells. If they are nonstop, the lifts may be performed at a leisurely pace. The winner of the competition will be the participant who has the highest total weight.
Power and speed are the two most important factors in Olympic weightlifting. The term “explosive power” refers to the maximum amount of force that a person is able to transfer to a part in a few of milliseconds during the “second pull” in order to speed up the ascent of a bar. There is no such thing as a slow lift in weightlifting, and the sport places more of an emphasis on explosive strength, mobility, and technique than it does on maximum strength.
Olympic weightlifting consists of two different movements: the snatch and the clean and jerk. In the snatch, the bar is brought up to the shoulders in a single fluid motion, but in the clean and jerk, the barbell must first be brought from the floor to the shoulders before being jerked above. After then, it is thrown up into the air to finish the maneuver.
In the article titled “Weightlifting For Seniors,” you will find more information about Olympic lifting.
How Can Seniors Benefit From Participating in These Sports?
Because of these two competitive sports, significantly more study is done on training with free weights than with weight machines. This is one of the reasons why both sports are relevant to our topic.
As a result of their widespread use in competitive sports, absolutely every aspect of free weights, including but not limited to, has been investigated and tested by various sports science organizations. Strength training using free weights has been practiced for centuries (or millennia), and its effectiveness in boosting both athletic performance and strength has been the subject of scientific research for decades.
One more reason why these competitions are important is that they demonstrate how much strength a human body is capable of developing through resistance training with free weights. Even young female athletes in both sports lift barbells weighing several hundred pounds at a time. The strongest heavyweight men can squat and deadlift close to or over one thousand pounds.
Training consistently over the course of several decades allowed for the achievement of such a weight. And almost without exception, the use of performance-enhancing medications in conjunction with extraordinary genetics. However, even inexperienced lifters who don’t use any performance-enhancing drugs may lift some really astounding weights with barbells. It is not unheard of for average-sized, drug-tested amateur power lifters to be able to squat and deadlift 500 pounds and perform bench presses of 300 pounds.
This does not imply that older adults should strive to lift high weights; rather, it serves to illustrate the potential that free weights offer for enhancing the strength of our bodies. Seniors see the same benefits from lifting free weights that younger people do when it comes to improving their qualities. Let’s take a look at those features, as well as the reasons why free weights are preferable to weight machines and other kinds of resistance exercise (with the possible exception of body weight training).
Why Lifting Free Weights Have More Advantage Using Machines.
Free weight exercises, such as squats, deadlifts, and overhead presses, are advantageous for a number of reasons, the primary one being that they target the entire body. To either move the bar or sustain the weight of the bar while transferring force, virtually every single muscle in your body needs to be engaged and work in harmony with one another.
In order to accomplish this, the core muscles need to be activated throughout practically all of the free weight movements. The fact that the movement patterns you learn are also incredibly utilitarian is the nicest thing about them. You will be able to put the muscle you gain toward tasks like carrying groceries, doing home improvements, and moving furniture, among other things, as you train.
Because you have to learn how to balance not only your own weight but also the weight of the weights, you will see a significant improvement in your balance as a result of this whole-body strength and coordination.
Complex motions with free weights are particularly strenuous on the central nervous system, and as a result, they improve the efficiency of neuronal signaling in your body. This is particularly beneficial for the function of muscles and for maintaining balance. Just make sure you get some sleep.
The vast majority of exercises using free weights, when performed correctly, utilize the whole range of motion of the majority of the joints and muscles. Mobility is not only necessary but also built up by doing this. It is one thing to be able to move your limbs into a particular posture; however, it is an entirely different challenge to be able to generate force while in that position. For example, most people are able to touch their toes without much difficulty, yet lifting a barbell that weighs more than their body weight from a standing posture is a challenge for the majority of people.
Free weight training is another fantastic option for improving bone strength. The strain that is placed on the body when performing exercises such as squatting, pulling, and pressing with a heavy barbell or dumbbells is sufficient to cause bone growth. Exercises that build muscle are fantastic for warding against osteoporosis.
Are There Any Risks Associated With Free Weights Exercises for Seniors?
Both yes and no. If you don’t have any joint issues and you have good mobility, performing these exercises while using the correct technique is safe.
The issue is that many elderly people, particularly in the hips and legs, do not have sufficient mobility to perform many of the exercises in the correct manner.
Free weight exercises can place a significant amount of strain on the spine and the related joints if they are performed with improper form and mobility. To make matters even worse, it is incredibly simple to perform these exercises in an entirely incorrect manner while mistakenly believing that you are doing things appropriately.
This is the primary reason why most elderly people benefit more from using exercise machines.
If you go to any commercial gym, you will almost certainly witness a member performing some free weight workout in an unsafe and improper manner. This could put the member’s health in jeopardy.
Lifting dead weights with a rounded back position. Squats with bent knees and a shallow depth. Exercises such as bench presses that don’t even get close to the chest, etc. And nearly invariably an unacceptable amount of excess weight. A bulging disc, a torn rotator cuff, or a ACL is a potential mix for disaster.
Because of this, I believe that the best way to exercise with free weights is to do it under the supervision of an experienced strength coach or personal trainer.
Exercises performed with dumbbells and kettle bells, on the other hand, are typically simpler to master than barbell routines. The weights are often much smaller, and this results in a lower center of gravity. In the post titled “Hand Weight Exercises for Seniors,” I go into much detail on this topic.
Find The Best Free Weight Exercises For Seniors
If you are interested in exercising with free weights, you just need to perform these three motions to work every muscle in your body. All of these are appropriate for a senior citizen if the individual is still in relatively good health and has complete mobility as well as strength in their shoulders.
It is essential to be aware that exercises using free weights call for a significant amount of work with relatively modest weights. Before you can begin to add weight, you must first become proficient in the movement.
Learning to master these exercises on your own might be very challenging. There are a great number of insignificant errors that can be committed without one’s awareness.
If you want to get serious about free weight training, my recommendation is that you receive coaching from a professional. Among all of the available choices, Starting Strength is among the top choices. In the article Starting Strength For Seniors, further information regarding both the program and the coaching can be found.
Bench Press.
The bench press is without a doubt the most well-known workout involving free weights and is performed all around the world. The bench press is an excellent exercise for developing pushing strength in the upper body. It engages the majority of the muscles in your upper body, although it primarily targets the chest (pectorals), front shoulders (deltoids), and the triceps of the arms.
The following moves make up the bench press:
- When performing this exercise, you will be laying on your back and unracking a barbell from a bench rack.
- Bringing it down till it presses against your chest.
- Putting it into its maximum locking position.
You should never perform this exercise without a spotter or safety bars, you should always bring your hands to your chest on every repetition, and you should avoid pointing your elbows straight out to the side and instead position them at a 45-degree angle towards your feet. These are the three most critical aspects of this exercise.
Check visit the article Senior Bench Press Records if you are interested in learning more about the senior records in the bench press and the bench press in general.
Overhead Presses.
The overhead press, which is also known as the shoulder press and the military press, is typically considered to be a workout that targets the shoulders. The overhead press, on the other hand, engages the entire body in the movement.
It is an excellent workout for developing overall strength as well as balance and stability in the body. The bar is raised from the chest to the overhead position by simply doing so while standing. Although it may appear simple at first, doing this in the correct form is actually quite challenging. This necessitates the following items:
- In order to build a stable platform that you can push against, you need to flex your legs and your core.
- In order to lock your shoulder plates in the correct position, the muscles in your back need to activate correctly.
- You should always push the bar upwards in a straight line, and you should never push it in front of you. At first, you can have the impression that you are trying to put this in the past.
- In order to pull the bar up, you need to have your head in the rear position; but, once you have moved past it with the bar, you need to shift your head forward into the front position. To avoid hitting yourself in the head with the bar, you need to time everything just perfectly.
- The movement must always be finished with arms locked out in a straight position.
- Never use your feet to press the bar up; instead, reduce the amount of weight you’re lifting if necessary. The push press is a separate type of workout.
Shoulder Press For Seniors is an article that might provide you with additional information regarding the shoulder press.
Hex Bar Deadlift
Without proper instruction, I do not advise senior citizens to perform regular heavy squats or deadlifts. Because if they are not performed properly, they carry a significant danger of injuring the back. The subsequent movement also requires mobility and strength, but it is considerably simpler to maintain correct form when working with these constraints. I’m speaking specifically about the hex bar deadlift, which is also sometimes referred to as the trap bar deadlift.
In comparison to the standard barbell deadlift, the starting position for the hex bar deadlift allows for a slightly greater range of motion to be utilized. You can employ lifting mechanics that are more akin to the squat because you do not have to go around the bar with your shins and knees.
The hex bar exercise is essentially a combination of the squat and the deadlift, but it eliminates the most challenging aspects of both of those movements. The third advantage is that it is simpler to keep a firm grip on the hex bar since, unlike with a traditional deadlift, it will not want to roll out of your hands.
In the article “Deadlift For Seniors,” there is additional information regarding the hex bar deadlift that you can read.
Safety Tips for Seniors
Exercising with free weights can be beneficial for seniors, as it helps improve strength, balance, and overall functional fitness. However, safety is a top priority, especially for older individuals. Here are some safety tips for seniors engaging in free weight exercises:
- Consult with a healthcare professional: Before starting any exercise program, seniors should consult with their healthcare provider to ensure that they are in good health and able to engage in strength training activities.
- Start with light weights: Begin with lighter weights to allow your muscles and joints to adapt. Gradually increase the weight as your strength improves.
- Warm up properly: Always warm up your muscles before starting your weightlifting routine. This can include light cardiovascular exercise, such as walking or cycling, and dynamic stretching.
- Use proper form: Proper form is crucial for preventing injuries. If you’re unfamiliar with the correct technique for a particular exercise, consider working with a certified personal trainer.
- Choose appropriate exercises: Select exercises that are suitable for your fitness level and health condition. Compound exercises, which work multiple muscle groups simultaneously, can be efficient and effective.
- Pay attention to breathing: Breathe regularly and avoid holding your breath during exercises. Exhale during the effort phase (e.g., when lifting the weight) and inhale during the relaxation phase.
- Use a sturdy chair or bench: When performing seated exercises, use a stable chair or bench. Make sure it doesn’t wobble and has a backrest for support.
- Have a spotter if needed: If you’re lifting heavy weights, especially for exercises like bench press, it’s advisable to have a spotter for safety. A spotter can assist you in case you struggle with the weight.
- Take your time: Avoid rushing through exercises. Perform each repetition slowly and with control to reduce the risk of injury and maximize the effectiveness of the exercise.
- Listen to your body: Pay attention to how your body feels during and after exercise. If you experience pain (not to be confused with the normal discomfort associated with exercise), stop and consult with your healthcare provider.
- Stay hydrated: Drink plenty of water before, during, and after your workout to stay hydrated.
- Cool down: Finish your workout with a proper cool down, including static stretching. This can help improve flexibility and reduce muscle soreness.
Remember, it’s crucial to tailor any exercise program to your individual needs and health status. If you have any pre-existing health conditions or concerns, it’s recommended to seek guidance from a healthcare professional or qualified fitness expert before starting a new exercise routine.
The Bottom Line.
I really hope that reading about these senior exercises using free weights was enjoyable for you. When done properly, free weight training can be superior than using machines in terms of results, provided you do not have any mobility or joint difficulties beforehand. If you want to test them out without risking injury or looking silly, you should do it under the guidance of an experienced coach.
You may increase your strength, coordination, mobility, bone health, and balance with just a few simple movements that you perform twice or three times per week. There is no other way to invest in your health that is more beneficial than doing that. Just keep in mind to be careful, to take it easy, and to pay attention to what your body needs.
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I look forward to seeing you the next time, and I hope that your strength training sessions in the future are fun for you!
Thank you for taking the time to read, and I’ll see you again soon.