Developing lower body strength for seniors




Becoming immobile in your old age will make you  dependent on others.

When you are no longer able to move, unaided, from a seated position, to a standing position, you will then be unable to care for yourself.

Being unable to stand up independently will lead to an increased rate of muscle loss and a more rapid deterioration of your physical and mental health.

Moving from a sitting to a standing position requires the combined activation of your quads, glutes, core and back muscles. Growing old with vigor will require you to safely train these muscles.

How do I start if I have never trained before.

You may wish to start by benchmarking your level of fitness against fitness norms for seniors.

A good place to start is the Rikli and Jones Senior Fitness Test.  This bank of 8 tests is designed to help  gage your level of fitness. Ideally these test should be performed with the aid of a trainer - but the tests are quite simple, and another person can help you determine your level of fitness.

Of particular interest to the your ability to move from a seated position to a standing position, is the 30-Second Sit to Stand or Chair Stand Test. In this test, you determine the number of times you can stand from a seated position in 30 seconds. You then compare this number against the benchmark to determine your level of lower body fitness.


Male Benchmarks
Age group (years) Below AverageAverage Above average
60-64<14 14-19 >19
65-69 <12 12-18 >18
70-74 <12 12-17 >17
75-79 <11 11-17 >15
80-84 <10 10-15>14
85-89 <8 8-14 >14
90-94 <7 7-12 >12

Female benchmarks
Age group (years)Below AverageAverageAbove average
60-64<1212-16>17
65-69<1111-16>16
70-74<1010-15>15
75-79<1010-15>15
80-84<99-14>14
85-89<88-13>13
90-94<44-11>11


If you find that you have a "below average" or "average" rating, you may wish to use the Chair Stand test as a foundation for an exercise program. 

Exercise program (starting with a Chair Stand)

Week 1 Chair stands. Increase the workout time from 30 seconds to 60 seconds over the week.
Week 2 Chair stands. Increasing the workout time from 60 seconds to 90 seconds over the week. 
Week 3 Chair stands holding 2 kg dumbbells at the side for 60 seconds
Week 4 Chair stands holding 4 kg dumbbells at the side for 30 seconds. 
Week 5 Chair stands holding 4 kg dumbbells at the side for 60 seconds
Week 6 Suitcase deadlifts (without chair) holding 4 kg dumbbells' at the side for 30 seconds. The dumbbells should rest on a surface, just below knee height.  
Week 7 Suitcase deadlifts holding 4 kg dumbbells at the side for 60 seconds. The dumbbells should rest on a surface, just below knee height.   
Week 8 Suitcase deadlifts holding 4 kg dumbbells at side for 60 seconds. Lower the height of the surface on which the dumbbells are resting to the lowest level from which they can be picked up.
Continue to progressively overload with a heavier weight. Eventually, you may need to buy some heavier weights (or join a gym).

The exercises should be performed 3 or 4 times a week and repeated for 5 sets during each session.

Each week, repeat the 30 second Chair Stand test as a measure of your progress.

Do consult with your medical professional before embarking on a rigorous exercise program.









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