Lifting weights isn’t just for the young. In fact, it’s especially helpful for people in their 90s.
Strength training has been shown to help older adults maintain independence, reduce fall risk and even improve mood and cognitive health.
A 2022 study in Sports Medicine found that picking up weights not only preserves muscle mass but also boosts longevity in seniors.
No Jarring Motions
Impact workouts — like running or aerobics classes — can be tough on a 90-year-old’s joints.
That’s why weightlifting is so appealing: it’s slow and controlled.
Each movement is done deliberately, minimizing the chance of sudden, jerky motions that could lead to pain or injury.
A 2019 review in the Journal of Geriatric Physical Therapy emphasized that resistance training, when done with proper form, is extremely safe for older adults — even in their 90s.
By focusing on form and control, you’ll strengthen your body without aggravating your joints.
No Impact
Lifting weights is low impact; your feet and joints don’t repeatedly slam into the floor like they would with jogging or jumping exercises.
Studies show that the impact-free nature of weight training doesn’t just avoid harm; it actively strengthens bones.
A 2021 paper in Osteoporosis International found that elderly adults who lifted weights improved their bone density, reducing fracture risk.
Can Be Done in One Spot
One of the best parts about strength training is how easy it is to fit into your life.
You don’t need a huge space or a fancy gym. You can lift weights from a seat, standing in one spot or even lying on a mat.
That convenience is key for those over 90.
A study in The Gerontologist (2020) explains that resistance training that’s adapted to seated positions still improved balance, strength and confidence in the daily movement for those of advanced age.
This makes lifting a great choice even if you use a walker, cane or wheelchair.
Dumbbells as Light as Two Pounds
Forget the idea that lifting weights means hoisting giant barbells over your head.
For seniors, weights as light as two pounds are plenty to see benefits.
Most gyms carry dumbbells starting at one or two pounds, so you can start small and safely progress at your own pace.
A 2022 Journal of Aging and Physical Activity study found that even light weights — when used consistently — can increase muscle strength and endurance in older adults.
Tension Bands and Weighted Balls
Resistance bands are incredibly versatile. They’re lightweight, reasonably priced and can easily be adjusted to match your fitness level.
A 2019 randomized controlled trial in Clinical Interventions in Aging showed that senior age people who used tension bands twice a week improved muscle strength, flexibility and overall balance.
Weighted balls add another layer of fun and variety, especially for exercises that work your core and coordination.
A weighted ball can be held at chest or neck level, then pushed overhead, then back down, for repetitions.
Walking around for five to 10 minutes while holding a weighted ball to your torso will improve fitness.
Conclusion
Ninety is not too old to begin lifting weights and acquiring newfound strength.
The science is clear: A strength training regimen reduces fall risk, slows bone loss and helps preserve muscle mass well into your 90s and beyond.
The only people who can’t benefit from lifting weights are dead.
Lorra Garrick is a former personal trainer certified by the American Council on Exercise. At Bally Total Fitness, where she was also a group fitness instructor, she trained clients of all ages and abilities for fat loss and maintaining it, muscle and strength building, fitness, and improved cardiovascular and overall health.
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