{"id":42733,"date":"2022-04-21T20:27:37","date_gmt":"2022-04-21T20:27:37","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=42733"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"powerlifting-for-seniors","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/powerlifting-for-seniors\/","title":{"rendered":"Powerlifting For Seniors For Added Strength: The Best Powerlifting Exercises For Seniors"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/powerlifting-for-seniors\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/powerlifting-for-seniors\/#Is_Powerlifting_Good_For_Seniors\" >Is Powerlifting Good For Seniors?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/powerlifting-for-seniors\/#Is_60_Too_Old_To_Start_Powerlifting\" >Is 60 Too Old To Start Powerlifting?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/powerlifting-for-seniors\/#Powerlifting_Workouts_For_Seniors\" >Powerlifting Workouts For Seniors<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/powerlifting-for-seniors\/#Weighted_Step_Ups\" >Weighted Step Ups<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/powerlifting-for-seniors\/#Weighted_Glute_Bridge\" >Weighted Glute Bridge<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/powerlifting-for-seniors\/#Goblet_Squat\" >Goblet Squat<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/powerlifting-for-seniors\/#Weighted_Bird_Dog\" >Weighted Bird Dog<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/powerlifting-for-seniors\/#Dumbbell_Lunges\" >Dumbbell Lunges<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/powerlifting-for-seniors\/#Dumbbell_Standing_Shoulder_Press\" >Dumbbell Standing Shoulder Press<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/powerlifting-for-seniors\/#Lat_Pulldown\" >Lat Pulldown<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/powerlifting-for-seniors\/#Overhead_Tricep_Extensions\" >Overhead Tricep Extensions<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/powerlifting-for-seniors\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Contrary to popular belief, powerlifting is not a <a href=\"https:\/\/betterme.world\/articles\/what-is-a-pyramid-workout\/\">fitness program<\/a> only for the younger crowd. Rather, it can benefit individuals of all ages, including seniors. With this in mind you might be looking forward to starting a powerlifting program for seniors. But before you do, there are several things you need to know about novice powerlifting for seniors. Today we discuss the must-knows about powerlifting for seniors.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Powerlifting_For_Seniors\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Powerlifting_For_Seniors\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_Powerlifting_Good_For_Seniors\"><\/span><b>Is Powerlifting Good For Seniors?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Indeed! Powerlifting is vital amongst seniors because it has been linked to many benefits. For one, the exercise program improves bone and <a href=\"https:\/\/betterme.world\/articles\/jump-workout\/\">muscle health<\/a> among seniors. This is important because due to the natural aging process, most seniors experience sarcopenia.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Sarcopenia refers to the loss of muscle mass due to the natural aging process (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/318501\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). When muscle mass decreases, an individual experiences a reduction in body strength (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/318501\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). Consequently, they also experience balance and gait issues.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Exercising is crucial for an individual with sarcopenia because this condition eventually impacts their ability to perform daily activities like walking or lifting objects (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/318501\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). To revert this condition most doctors recommend senoirs powerlifting.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_60_Too_Old_To_Start_Powerlifting\"><\/span><b>Is 60 Too Old To Start Powerlifting?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Generally speaking, it is never too late to start a powerlifting <a href=\"https:\/\/betterme.world\/articles\/muscle-recovery-time\/\">program<\/a>. It is a rewarding fitness program that benefits everyone regardless of age (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3117172\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). However, before you to get started you need to take heed to these powerlifting tips (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3117172\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Learn the correct form to minimize injury risk.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Focus on a good diet because powerlifting requires large amounts of protein and carbs.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Develop the right mindset.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Get started with the help of your instructor.<\/span><\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/powerlifting-routines-for-over-50\/\">Powerlifting Routines For Over 50: Risk-Free Strength Training You\u2019ve Been Looking For<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Powerlifting_For_Seniors\"><img decoding=\"async\" class=\"aligncenter wp-image-38586 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5373-1024x576.png\" alt=\"powerlifting for seniors\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5373.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5373-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5373.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5373.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Powerlifting_Workouts_For_Seniors\"><\/span><b>Powerlifting Workouts For Seniors<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A senior powerlifting program can have the same training results as younger adults. However, the exercises and intensity differ due to the differences in fitness levels. That said, it would be best to talk to your trainer and doctor when crafting a senior powerlifting program. Here are some of the most recommended senior weightlifting exercises:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Weighted_Step_Ups\"><\/span><b>Weighted Step Ups<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Step-up exercises are crucial amongst seniors because they build leg strength. Additionally, they also tone the lower body by targeting most lower body muscles (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3117172\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><b>Muscles targeted:\u00a0<\/b><span style=\"font-weight: 400;\">Quads, hamstrings, and glutes.<\/span><\/p>\n<p><b>Equipment:\u00a0<\/b><span style=\"font-weight: 400;\">Pair of dumbbells, plyo box, bench, or step<\/span><\/p>\n<p><b>How to:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand in front of a step, bench, plyo box, or elevated surface. Hold a pair of dumbbells in your hands at shoulder height.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Step up with the right foot, then press through the heel to straighten the right leg.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bring the left foot to meet the right one on top of the step. Be sure to engage your core during the movement actively.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend the right knee to step back down with the left foot.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bring the right foot down to meet the left one on the ground.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Powerlifting_For_Seniors\"><img decoding=\"async\" class=\"aligncenter wp-image-38584 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5376-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5376.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5376-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5376.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5376.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Weighted_Glute_Bridge\"><\/span><b>Weighted Glute Bridge<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The glute bridge exercise is one of the best powerlifting exercises for seniors. It targets the glute muscles, which makes tasks like moving around easier (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32567525\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><b>Muscles targeted:\u00a0<\/b><span style=\"font-weight: 400;\">Gluteus maximus, gluteus medius, biceps femoris, semitendinosus and\u00a0gracilis (3).<\/span><\/p>\n<p><b>Equipment:\u00a0<\/b><span style=\"font-weight: 400;\">Dumbbell<\/span><\/p>\n<p><b>How to:<\/b><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grab a pair of comfortable dumbbells, then lie on your back. Bend your knees and press your feet flat on the floor. Make sure the feet are directly underneath your knees and not in front.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place the dumbbell on top of your lower abs below your navel and above your hip bones. Hold the dumbbell in place using both hands to prevent it from moving.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly push your hips toward the ceiling while engaging your abs and squeezing your glutes. Lift only your bum and hips off the floor until your body forms a long diagonal plane from your shoulders to the knees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the movement at the top and clench your glutes. Make sure you arch your spine or sag your hips. Keep your abs and butt muscles actively engaged throughout the movement.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lower to the ground to complete one rep.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Powerlifting_For_Seniors\"><img decoding=\"async\" class=\"aligncenter wp-image-38585 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5374-1024x576.png\" alt=\"Fitness App\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5374.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5374-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5374.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5374.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Goblet_Squat\"><\/span><b>Goblet Squat<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The goblet squat is similar to other squatting exercises in that it targets your glutes and quads. However, it also stabilizes your core and targets your lats and upper back muscles because of how you perform it (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32567525\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><b>Muscles targeted:<\/b><span style=\"font-weight: 400;\">\u00a0Glutes, quads, lats, core, and upper back muscles.<\/span><\/p>\n<p><b>Equipment:<\/b><span style=\"font-weight: 400;\">\u00a0Pair of dumbbells or a kettlebell<\/span><\/p>\n<p><b>How to:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand upright with your feet at the hip or shoulder-width distance and toes pointed straight ahead. Tighten your core and hold the kettlebell at chest height. Make sure you hold the sides of the handle and have it close to your body.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squeeze your shoulder blades together, push your hips back, then bend your knees to lower into a squat. Keep your chest up and back straight then squat as low as possible without disrupting your form. Stop lowering if you start to round your back.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push through your feet to stand and clench your glutes at the top of the movement.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat.<\/span><\/li>\n<\/ol>\n<p><strong>Dropping pounds by the dozens without putting yourself through the wringer is everyone\u2019s weight loss pipe dream. But what if we told you that the BetterMe app can make that happen? <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Powerlifting_For_Seniors\">Keep yourself in prime shape<\/a> with our fat-blasting workouts, delicious budget-sparing recipes, and body-transforming challenges with our app!<\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Weighted_Bird_Dog\"><\/span><b>Weighted Bird Dog<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The weighted bird dog <a href=\"https:\/\/betterme.world\/articles\/deadlift-variations\/\">exercise<\/a> targets the lower body muscles that help with movement, control, and body stability. It is a practical move for seniors as it promotes spinal stability (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32567525\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><b>Muscles targeted:\u00a0<\/b><span style=\"font-weight: 400;\">Glutes, erector spinae, and rectus abdominis<\/span><\/p>\n<p><b>Equipment:\u00a0<\/b><span style=\"font-weight: 400;\">A pair of dumbbells<\/span><\/p>\n<p><b>How to:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start on all fours. Make sure you have aligned your knees with your hips and your wrists with your shoulders. Keep your back straight, and your face gazed at the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold a dumbbell in each hand. Next, slowly raise your right arm and left leg simultaneously until the two are entirely straight with the body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the position for 30 seconds and then slowly release and repeat for the opposite leg and arm.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Powerlifting_For_Seniors\"><img decoding=\"async\" class=\"aligncenter wp-image-38581 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5383-1024x576.png\" alt=\"powerlifting for seniors\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5383.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5383-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5383.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5383-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5383.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Dumbbell_Lunges\"><\/span><b>Dumbbell Lunges<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The dumbbell lunge is a leg strengthening exercise that targets one leg at a time. It is a solid go-to move leg strengthening <a href=\"https:\/\/betterme.world\/articles\/3-day-weight-lifting-routine\/\">exercise<\/a> that targets most of your lower body muscle groups (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3117172\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><b>Muscles targeted:\u00a0<\/b><span style=\"font-weight: 400;\">Quads, calves, hamstrings, and glutes<\/span><\/p>\n<p><b>Equipment:\u00a0<\/b><span style=\"font-weight: 400;\">A pair of comfortable dumbbells<\/span><\/p>\n<p><b>How to:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a standing stance with a dumbbell in each hand and arms by your sides. Make sure the palms face your thighs and feet slightly less than shoulder-width distance.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Breathe in, take a huge step forward with your right leg, and land on the heel.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend at the knee until the right thigh is parallel to the ground, without letting the right knee go past the tip of the toes. On the other hand, the left leg should be bent at the knee and balanced on the toes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Breathe out and step the right foot back to return to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat with the left leg.<\/span><\/li>\n<\/ol>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/crossfit-workout\/\">CrossFit Workout: The Ultimate Guide For Beginners<\/a><\/span><\/i><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Dumbbell_Standing_Shoulder_Press\"><\/span><b>Dumbbell Standing Shoulder Press<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The shoulder press <a href=\"https:\/\/betterme.world\/articles\/losing-weight-after-50\/\">exercise<\/a> is a <a href=\"https:\/\/betterme.world\/articles\/lean-muscle-diet\/\">compound move<\/a> that targets mainly the muscles in your deltoids and upper arms. It is an excellent exercise for strengthening seniors&#8217; shoulders and upper back muscles (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/features\/tightening-and-toning-arms\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><b>Muscles targeted:<\/b><span style=\"font-weight: 400;\">\u00a0Arms, shoulders, chest, and upper back<\/span><\/p>\n<p><b>Equipment:<\/b><span style=\"font-weight: 400;\">\u00a0Dumbbells<\/span><\/p>\n<p><b>How to:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a standing position with your feet at a shoulder-width distance with a dumbbell in each hand, shoulder height, and overhand grip.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press the dumbbells up above your head until your arms are fully stretched.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause at the top of the movement for a few seconds, then slowly return to the starting position.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Powerlifting_For_Seniors\"><img decoding=\"async\" class=\"aligncenter wp-image-38580 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-4170-1024x576.png\" alt=\"powerlifting for seniors\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-4170.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-4170-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-4170.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-4170-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-4170.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Lat_Pulldown\"><\/span><b>Lat Pulldown<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">As the name suggests, this exercise targets your latissimus dorsi, better known as the lats. Lats are the muscles beneath your armpits that spread across and down your back (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/features\/tightening-and-toning-arms\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><b>Equipment:<\/b><span style=\"font-weight: 400;\">\u00a0Lat pulldown machine<\/span><\/p>\n<p><b>Muscles targeted:\u00a0<\/b><span style=\"font-weight: 400;\">Shoulders, back, biceps brachii, and rotator cuff<\/span><\/p>\n<p><b>How to<\/b><span style=\"font-weight: 400;\">:\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit on the seat of the lat pulldown machine while facing it. Be sure to adjust the cushion above your thighs if necessary.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand upright and grab the bar with your hands positioned at a shoulder-width distance and using an overhand grip.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lower into the seat and extend your arms above your head.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squeeze your lats, then drive your elbows down to pull the bar towards the top of your chest. Note that you may have to lean back during this move slightly.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the bar and the move once it reaches the top of your chest, then slowly release it to the starting position. Be sure to breathe normally.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">That&#8217;s one rep. Repeat.<\/span><\/li>\n<\/ol>\n<p><strong>Want to build an attention-grabbing bubble butt, blast away fat that\u2019s stored in all the wrong places, spring-clean your diet, turn back the clock on your skin, skyrocket your self-confidence and shatter your insecurities? Check out the BetterMe app and <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Powerlifting_For_Seniors\">set this plan in motion<\/a>!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Powerlifting_For_Seniors\"><img decoding=\"async\" class=\"aligncenter wp-image-38198 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/6-2-1024x576.jpg\" alt=\"powerlifting for seniors\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/6-2.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/6-2-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/6-2.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/6-2-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/6-2.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Overhead_Tricep_Extensions\"><\/span><b>Overhead Tricep Extensions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The triceps extension <a href=\"https:\/\/betterme.world\/articles\/deadlift-vs-squat\/\">exercise<\/a> is an isolation exercise that works the upper back muscles. It is a strength move that can help seniors build upper back strength and tone this area (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/features\/tightening-and-toning-arms\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><b>Equipment:<\/b><span style=\"font-weight: 400;\">\u00a0Set of dumbbells<\/span><\/p>\n<p><b>Muscles targeted:\u00a0<\/b><span style=\"font-weight: 400;\">Core, lower back, and glutes<\/span><\/p>\n<p><b>How to:\u00a0<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand upright with your feet shoulder-width apart and hold a pair of comfortable dumbbells in each hand.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tighten your core, then slowly lift the weights until your arms are fully extended. Make sure you engage your core and face your palms towards the ceiling and elbows pointing forward. This position marks the starting stance.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">From this position, bend the elbows, squeeze your triceps, and then slowly lower the dumbbell behind your head.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly return to the start position and repeat.<\/span><\/li>\n<\/ol>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Powerlifting for seniors is crucial because it fights sarcopenia, characterized by muscle loss among seniors. By doing powerlifting exercises, seniors increase their muscle size and mass and improve daily functioning. <\/span><span style=\"font-weight: 400;\">The most recommended powerlifting exercises for seniors include weighted step-ups, shoulder press, tricep extension, glute bridge, goblet squat, and bird dog. Lat pulldowns and dumbbell lunges are also excellent considerations for such a workout plan. <\/span><span style=\"font-weight: 400;\">It would be best to talk to your doctor and trainer before starting such a program.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Powerlifting_For_Seniors\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n","protected":false},"excerpt":{"rendered":"<p>Contrary to popular belief, powerlifting is not a fitness program only for the younger crowd. Rather, it can benefit individuals of all ages, including seniors. With this in mind you might be looking forward to starting a powerlifting program for seniors. But before you do, there are several things you need to know about novice [&hellip;]<\/p>\n","protected":false},"author":35,"featured_media":42734,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[49],"tags":[170,169],"coauthors":[114],"class_list":["post-42733","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-betterme-fitness","tag-strength-training-home","tag-strength-training-beginners"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Powerlifting For Seniors For Added Strength: The Best Powerlifting Exercises For Seniors - BetterMe<\/title>\n<meta name=\"description\" content=\"Is \u2605 POWERLIFTING FOR SENIORS \u27a4 safe? Find out in this read, including effective powerlifting workouts for seniors, their correct form, and expert powerlifting tips.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/powerlifting-for-seniors\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Powerlifting For Seniors For Added Strength: The Best Powerlifting Exercises For Seniors\" \/>\n<meta property=\"og:description\" content=\"Is \u2605 POWERLIFTING FOR SENIORS \u27a4 safe? Find out in this read, including effective powerlifting workouts for seniors, their correct form, and expert powerlifting tips.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/powerlifting-for-seniors\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/04\/shutterstock_2059459913.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"563\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"R. Mogeni\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"R. Mogeni\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"9 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/powerlifting-for-seniors\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/powerlifting-for-seniors\/\"},\"author\":{\"name\":\"R. Mogeni\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/91f286ed3261921b5c5dc4c64dca7ee0\"},\"headline\":\"Powerlifting For Seniors For Added Strength: The Best Powerlifting Exercises For Seniors\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/powerlifting-for-seniors\/\"},\"wordCount\":1740,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/powerlifting-for-seniors\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/04\/shutterstock_2059459913.jpg\",\"keywords\":[\"Strength Training at Home\",\"Strength Training for Beginners\"],\"articleSection\":[\"Fitness\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Contrary to popular belief, powerlifting is not a <a href=\\\"https:\/\/betterme.world\/articles\/what-is-a-pyramid-workout\/\\\">fitness program<\/a> only for the younger crowd. Rather, it can benefit individuals of all ages, including seniors. With this in mind you might be looking forward to starting a powerlifting program for seniors. But before you do, there are several things you need to know about novice powerlifting for seniors. Today we discuss the must-knows about powerlifting for seniors.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Is Powerlifting Good For Seniors?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Indeed! Powerlifting is vital amongst seniors because it has been linked to many benefits. For one, the exercise program improves bone and <a href=\\\"https:\/\/betterme.world\/articles\/jump-workout\/\\\">muscle health<\/a> among seniors. This is important because due to the natural aging process, most seniors experience sarcopenia.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Sarcopenia refers to the loss of muscle mass due to the natural aging process (<\/span><a href=\\\"https:\/\/www.medicalnewstoday.com\/articles\/318501\\\"><span style=\\\"font-weight: 400;\\\">4<\/span><\/a><span style=\\\"font-weight: 400;\\\">). When muscle mass decreases, an individual experiences a reduction in body strength (<\/span><a href=\\\"https:\/\/www.medicalnewstoday.com\/articles\/318501\\\"><span style=\\\"font-weight: 400;\\\">4<\/span><\/a><span style=\\\"font-weight: 400;\\\">). Consequently, they also experience balance and gait issues.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Exercising is crucial for an individual with sarcopenia because this condition eventually impacts their ability to perform daily activities like walking or lifting objects (<\/span><a href=\\\"https:\/\/www.medicalnewstoday.com\/articles\/318501\\\"><span style=\\\"font-weight: 400;\\\">4<\/span><\/a><span style=\\\"font-weight: 400;\\\">). To revert this condition most doctors recommend senoirs powerlifting.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b> ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/powerlifting-for-seniors\/\",\"url\":\"https:\/\/betterme.world\/articles\/powerlifting-for-seniors\/\",\"name\":\"Powerlifting For Seniors For Added Strength: The Best Powerlifting Exercises For Seniors - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/powerlifting-for-seniors\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/powerlifting-for-seniors\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/04\/shutterstock_2059459913.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Is \u2605 POWERLIFTING FOR SENIORS \u27a4 safe? 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Mogeni\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/5eb07007d9859baca0c49456ca184ac8\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/rodah_mogeni-150x150.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/rodah_mogeni-150x150.png\",\"caption\":\"R. Mogeni\"},\"description\":\"Rodah is a competent and skilful writer with a deep interest in nutrition and healthy living. Her speciality is writing articles that fall under the fitness and weight loss category. Her unparalleled style of writing and ability to explain difficult concepts in simple terms has made her garner much acclaim. Her top priority is creating informative pieces that advocate for or propel individuals towards healthier lifestyles. She believes that health is wealth, which is why she chose fitness and nutrition as her area of expertise. She believes adopting such a lifestyle is easy, as long as you are consistent, hopeful, and disciplined.\",\"url\":\"https:\/\/betterme.world\/articles\/author\/rodahmogeni\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Powerlifting For Seniors For Added Strength: The Best Powerlifting Exercises For Seniors - BetterMe","description":"Is \u2605 POWERLIFTING FOR SENIORS \u27a4 safe? Find out in this read, including effective powerlifting workouts for seniors, their correct form, and expert powerlifting tips.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/powerlifting-for-seniors\/","og_locale":"en_US","og_type":"article","og_title":"Powerlifting For Seniors For Added Strength: The Best Powerlifting Exercises For Seniors","og_description":"Is \u2605 POWERLIFTING FOR SENIORS \u27a4 safe? Find out in this read, including effective powerlifting workouts for seniors, their correct form, and expert powerlifting tips.","og_url":"https:\/\/betterme.world\/articles\/powerlifting-for-seniors\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1000,"height":563,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/04\/shutterstock_2059459913.jpg","type":"image\/jpeg"}],"author":"R. Mogeni","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"R. Mogeni","Est. reading time":"9 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/powerlifting-for-seniors\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/powerlifting-for-seniors\/"},"author":{"name":"R. Mogeni","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/91f286ed3261921b5c5dc4c64dca7ee0"},"headline":"Powerlifting For Seniors For Added Strength: The Best Powerlifting Exercises For Seniors","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/powerlifting-for-seniors\/"},"wordCount":1740,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/powerlifting-for-seniors\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/04\/shutterstock_2059459913.jpg","keywords":["Strength Training at Home","Strength Training for Beginners"],"articleSection":["Fitness"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Contrary to popular belief, powerlifting is not a <a href=\"https:\/\/betterme.world\/articles\/what-is-a-pyramid-workout\/\">fitness program<\/a> only for the younger crowd. Rather, it can benefit individuals of all ages, including seniors. With this in mind you might be looking forward to starting a powerlifting program for seniors. But before you do, there are several things you need to know about novice powerlifting for seniors. Today we discuss the must-knows about powerlifting for seniors.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><b>Is Powerlifting Good For Seniors?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Indeed! Powerlifting is vital amongst seniors because it has been linked to many benefits. For one, the exercise program improves bone and <a href=\"https:\/\/betterme.world\/articles\/jump-workout\/\">muscle health<\/a> among seniors. This is important because due to the natural aging process, most seniors experience sarcopenia.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Sarcopenia refers to the loss of muscle mass due to the natural aging process (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/318501\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). When muscle mass decreases, an individual experiences a reduction in body strength (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/318501\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). Consequently, they also experience balance and gait issues.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Exercising is crucial for an individual with sarcopenia because this condition eventually impacts their ability to perform daily activities like walking or lifting objects (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/318501\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). To revert this condition most doctors recommend senoirs powerlifting.<\/span>\r\n<h2 style=\"text-align: center;\"><b> ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/powerlifting-for-seniors\/","url":"https:\/\/betterme.world\/articles\/powerlifting-for-seniors\/","name":"Powerlifting For Seniors For Added Strength: The Best Powerlifting Exercises For Seniors - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/powerlifting-for-seniors\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/powerlifting-for-seniors\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/04\/shutterstock_2059459913.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Is \u2605 POWERLIFTING FOR SENIORS \u27a4 safe? Find out in this read, including effective powerlifting workouts for seniors, their correct form, and expert powerlifting tips.","breadcrumb":{"@id":"https:\/\/betterme.world\/articles\/powerlifting-for-seniors\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/betterme.world\/articles\/powerlifting-for-seniors\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/powerlifting-for-seniors\/#primaryimage","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/04\/shutterstock_2059459913.jpg","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/04\/shutterstock_2059459913.jpg","width":1000,"height":563},{"@type":"BreadcrumbList","@id":"https:\/\/betterme.world\/articles\/powerlifting-for-seniors\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Fitness","item":"https:\/\/betterme.world\/articles\/betterme-fitness\/"},{"@type":"ListItem","position":3,"name":"Powerlifting For Seniors For Added Strength: The Best Powerlifting Exercises For Seniors"}]},{"@type":"WebSite","@id":"https:\/\/betterme.world\/articles\/#website","url":"https:\/\/betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; Fitness","publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/betterme.world\/articles\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/betterme.world\/articles\/#organization","name":"BetterMe","alternateName":"Betterme Limited","url":"https:\/\/betterme.world\/articles\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","width":512,"height":512,"caption":"BetterMe"},"image":{"@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/betterme.health.coaching","https:\/\/x.com\/betterme","https:\/\/www.instagram.com\/betterme\/","https:\/\/www.linkedin.com\/company\/betterme-apps","https:\/\/www.pinterest.com\/bettermetips\/","https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ","https:\/\/www.tiktok.com\/@betterme.health.coaching","https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236","https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US","https:\/\/www.wikidata.org\/wiki\/Q114895798"]},{"@type":"Person","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/91f286ed3261921b5c5dc4c64dca7ee0","name":"R. Mogeni","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/5eb07007d9859baca0c49456ca184ac8","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/rodah_mogeni-150x150.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/rodah_mogeni-150x150.png","caption":"R. Mogeni"},"description":"Rodah is a competent and skilful writer with a deep interest in nutrition and healthy living. Her speciality is writing articles that fall under the fitness and weight loss category. Her unparalleled style of writing and ability to explain difficult concepts in simple terms has made her garner much acclaim. Her top priority is creating informative pieces that advocate for or propel individuals towards healthier lifestyles. She believes that health is wealth, which is why she chose fitness and nutrition as her area of expertise. She believes adopting such a lifestyle is easy, as long as you are consistent, hopeful, and disciplined.","url":"https:\/\/betterme.world\/articles\/author\/rodahmogeni\/"}]}},"_links":{"self":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/42733","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/users\/35"}],"replies":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=42733"}],"version-history":[{"count":0,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/42733\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media\/42734"}],"wp:attachment":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=42733"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=42733"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=42733"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=42733"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}