For Seniors, Balance & Stability Come First

Before you begin lifting free weights, especially heavy weights, make sure you have a solid foundation of balance and stability. Having good balance and stability will help you with your posture and help lower the risk of injuries while lifting weights. Too many times I see people trying to perform exercises they see someone else performing, but don't have the balance and stability in their feet, ankles, legs and core to ensure proper form. And not all exercises may be right for you.

If you don't have good balance, but want to strengthen some muscles, start with nautilus machines, chair exercises, yoga, pilates and balance/stability classes. To begin performing balance and stability exercises, start with the single leg balance, single leg balance reach and single leg-arm & leg motion. Once you can hold the balance for :03-:05 then you are ready to begin a weight lifting program with free weights. Continue with balance exercises as you begin using free weights and try to progress to the single leg balance on a balance trainer, multiplanar lunges to balance, step up to balance and the single leg lift and chop with a medicine ball to name just a few. You always want to ensure safety before lifting, and having good balance and stability will make your workouts more productive.