{"id":83393,"date":"2025-11-21T11:01:46","date_gmt":"2025-11-21T11:01:46","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=83393"},"modified":"2025-11-21T11:03:12","modified_gmt":"2025-11-21T11:03:12","slug":"resistance-exercises-for-seniors","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/resistance-exercises-for-seniors\/","title":{"rendered":"The Ultimate Guide to Resistance 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 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/resistance-exercises-for-seniors\/#What_Are_Resistance_Exercises_for_Seniors\" >What Are Resistance Exercises for Seniors?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/resistance-exercises-for-seniors\/#Can_Seniors_Regain_Lost_Muscle_Mass\" >Can Seniors Regain Lost Muscle Mass?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/resistance-exercises-for-seniors\/#What_Is_the_Quickest_Way_for_Elderly_People_to_Regain_Muscle_Mass\" >What Is the Quickest Way for Elderly People to Regain Muscle Mass?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/resistance-exercises-for-seniors\/#Can_Older_Adults_Do_Resistance_Training\" >Can Older Adults Do Resistance Training?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/resistance-exercises-for-seniors\/#What_Are_the_Most_Effective_Resistance_Exercises_for_Seniors\" >What Are the Most Effective Resistance Exercises for Seniors?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/resistance-exercises-for-seniors\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/resistance-exercises-for-seniors\/#Can_a_70-year-old_build_muscle\" >Can a 70-year-old build muscle?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/resistance-exercises-for-seniors\/#Can_walking_build_muscle_mass\" >Can walking build muscle mass?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/resistance-exercises-for-seniors\/#What_is_the_number_one_exercise_seniors_should_do\" >What is the number one exercise seniors should do?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/resistance-exercises-for-seniors\/#How_often_should_a_70-year-old_lift_weights\" >How often should a 70-year-old lift weights?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/resistance-exercises-for-seniors\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Getting older doesn\u2019t mean slowing down. It means getting smarter about how we move. Resistance exercises for seniors are becoming more than just a trend. They&#8217;re a way to maintain independence, reduce the risk of falls, and feel good in your own skin, regardless of your age.<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-original?flow=2116&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Resistance_Exercises_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\/2025\/05\/Pilatesseniorwomen1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">As we age, our muscles naturally start to shrink (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK560813\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). That\u2019s not a scare tactic, it\u2019s just the human body doing its thing. But here&#8217;s the empowering part: you&#8217;re not stuck with that decline. With the right strengthening exercises, older adults can actually build muscle, regain strength, and feel more stable in their everyday routines. These aren\u2019t about lifting heavy weights at the gym or pushing through pain. Instead, resistance exercises for seniors focus on gentle, low-impact movements that work with the body, not against it.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Whether you&#8217;re looking for exercise for seniors over 60 at home or curious about how to ease into a routine that feels right for you, his guide is built to support you every step of the way. And don&#8217;t worry, you won\u2019t need fancy equipment or access to a gym. All you need is a little motivation and a body that\u2019s ready to move.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_Resistance_Exercises_for_Seniors\"><\/span><b>What Are Resistance Exercises for Seniors?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Let\u2019s start simple. Resistance exercises for seniors are movements designed to make muscles work against some kind of force such as gravity, resistance bands, or even just your own body weight. What is the goal? To improve muscle strength, boost endurance, and support joints without putting too much stress on them (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22777332\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These exercises aren\u2019t about chasing big muscles. Instead, they\u2019re about function. For example, lifting groceries without straining, getting up from a chair without needing help, or carrying a grandchild without wincing. That\u2019s the real-life magic and manifestation of resistance training.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-original?flow=2116&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Resistance_Exercises_For_Seniors\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-81018\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/senior-woman-banner-pilates-ball-7-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/senior-woman-banner-pilates-ball-7-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/senior-woman-banner-pilates-ball-7-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/senior-woman-banner-pilates-ball-7-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/senior-woman-banner-pilates-ball-7-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/senior-woman-banner-pilates-ball-7.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><b>Key types of resistance exercises (<\/b><a href=\"https:\/\/www.nsca.com\/contentassets\/2a4112fb355a4a48853bbafbe070fb8e\/resistance_training_for_older_adults__position.1.pdf?srsltid=AfmBOorGbpFdEr3B55xmDWBEpGwiwIxd_uDpNP6O2GJOQufF46CDDyNc&amp;\"><b>3<\/b><\/a><b>):<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Bodyweight movements<\/b><span style=\"font-weight: 400;\">: These include squats, wall push-ups, or seated leg lifts. No equipment needed, just you and a little space.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Resistance bands<\/b><span style=\"font-weight: 400;\">: Lightweight, stretchy bands that add gentle resistance. They\u2019re ideal for resistance exercises for seniors at home, because they\u2019re easy to use and easy to store.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Free weights<\/b><span style=\"font-weight: 400;\">: Think small dumbbells or even soup cans &#8211; great for building gradual strength over time.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Machines (if available)<\/b><span style=\"font-weight: 400;\">: Some seniors enjoy using gym machines with guided movements that help maintain proper form.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">They don\u2019t need to be intense. In fact, the best routines are gentle and low-pressure. And sometimes we miss a rep or two, and that\u2019s okay too. Keep moving, and remember, consistency beats intensity every time.<\/span><\/p>\n<p><strong>Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24\/7 support, challenges that\u2019ll keep you on your best game, and that just scratches the surface! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-original?flow=2116&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Resistance_Exercises_For_Seniors\" target=\"_blank\" rel=\"noopener\">Start using our app <\/a>and watch the magic happen.<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_Seniors_Regain_Lost_Muscle_Mass\"><\/span><b>Can Seniors Regain Lost Muscle Mass?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, they absolutely can! The idea that muscle loss is permanent after a certain age is one of those outdated myths that keeps too many people stuck. With the right guidance and a bit of patience, resistance exercises for seniors can help rebuild strength, stability, and even confidence.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-original?flow=2116&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Resistance_Exercises_For_Seniors\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-81036\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/senior-woman-banner-resistance-bands-3-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/senior-woman-banner-resistance-bands-3-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/senior-woman-banner-resistance-bands-3-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/senior-woman-banner-resistance-bands-3-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/senior-woman-banner-resistance-bands-3-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/senior-woman-banner-resistance-bands-3.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><b>Here\u2019s how muscle regrowth works:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Muscle responds to resistance at any age<\/b><span style=\"font-weight: 400;\">. It doesn\u2019t matter if you&#8217;re 60 or 90, when you challenge your muscles, they adapt (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC2892859\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Progressive overload is key<\/b><span style=\"font-weight: 400;\">. This means slowly increasing the challenge, whether by doing more reps, using bands with a little more stretch, or holding a movement for a few seconds longer (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4324332\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Nutrition matters<\/b><span style=\"font-weight: 400;\">. It\u2019s common knowledge, but protein is the star player when it comes to helping muscles repair and grow (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28286988\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Rest is just as important as reps<\/b><span style=\"font-weight: 400;\">. Overworking sore muscles won\u2019t help. You\u2019ve got to let your body rest and recover too (<\/span><a href=\"https:\/\/sportsmedicine-open.springeropen.com\/articles\/10.1186\/s40798-023-00597-1\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The truth is that regaining muscle isn\u2019t just possible; it\u2019s common. Many older adults see strength improvements within a few weeks of starting a regular routine. Sometimes we mess up the form or skip a day. That\u2019s okay. What&#8217;s important is to just keep showing up. And hey, if you can sit down and stand back up? You\u2019ve already started!<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/5-exercises-for-seniors\/\">5 Exercises for Seniors: Build Strength, Balance, and Mobility<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_the_Quickest_Way_for_Elderly_People_to_Regain_Muscle_Mass\"><\/span><b>What Is the Quickest Way for Elderly People to Regain Muscle Mass?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Quick doesn\u2019t mean rushing. It means being efficient and smart about how you approach movement. The truth is, resistance exercises for seniors can help older adults see improvements in muscle tone, balance, and strength in as little as 4 to 8 weeks (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4748325\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). How fast someone builds muscle depends on a number of factors, but a couple of important ones are where they\u2019re starting from and how consistent they are.<\/span><\/p>\n<p><b>To get the best results, focus on these six essentials:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Start with full-body movements<\/b><span style=\"font-weight: 400;\">: Simple routines that engage multiple muscles such as seated squats, wall push-ups, and resistance band rows will give you more bang for your buck (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC2892859\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Train at least 2 times a week<\/b><span style=\"font-weight: 400;\">: This frequency strikes a balance between work and recovery (<\/span><a href=\"https:\/\/journals.lww.com\/nsca-jscr\/fulltext\/2019\/08000\/resistance_training_for_older_adults__position.1.aspx\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). Muscles need time to grow after being challenged.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Use progressive resistance<\/b><span style=\"font-weight: 400;\">: That doesn\u2019t mean going heavy right away. Just add small changes over time such as a thicker band, an extra rep, or slower movement (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC12335769\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). This is how true progress happens.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Stay consistent, not perfect<\/b><span style=\"font-weight: 400;\">: Have you missed a session? No worries. Just come back to it. The best resistance workout plan for seniors is one that you actually do.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Don\u2019t ignore recovery<\/b><span style=\"font-weight: 400;\">: It\u2019s tempting to overdo it, particularly when you\u2019re feeling good. But rest days allow your muscles to repair and get stronger (<\/span><a href=\"https:\/\/sportsmedicine-open.springeropen.com\/articles\/10.1186\/s40798-023-00597-1\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Focus on properly fueling your body: <\/b><span style=\"font-weight: 400;\">Your food intake will be just as important as staying consistent with exercise. Make sure to eat a diet that is high in protein, whole foods, and filled with fruits and vegetables.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">There may be days when your energy\u2019s low, or your balance feels off. That&#8217;s okay. Adjust the movement, take a breather, and remind yourself: just by showing up, you&#8217;re building strength. Even <a href=\"https:\/\/betterme.world\/articles\/low-impact-exercises-for-seniors\/\">low-impact exercises for seniors<\/a> such as chair-assisted squats or slow step-ups can rebuild muscle over time. Slow is still progress.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-original?flow=2116&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Resistance_Exercises_For_Seniors\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-81042\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/senior-woman-banner-resistance-bands-9-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/senior-woman-banner-resistance-bands-9-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/senior-woman-banner-resistance-bands-9-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/senior-woman-banner-resistance-bands-9-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/senior-woman-banner-resistance-bands-9-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/senior-woman-banner-resistance-bands-9.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_Older_Adults_Do_Resistance_Training\"><\/span><b>Can Older Adults Do Resistance Training?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Absolutely! And there\u2019s enough clinical research to confirm this. Age isn\u2019t a barrier to muscle growth or strength improvements through resistance training. In fact, resistance exercises for seniors aren\u2019t only safe when performed correctly, they\u2019re also vital for maintaining functional independence, bone density, and metabolic health(<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6279907\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC2892859\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8429971\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><b>1. Age-related muscle decline can be reversed with training<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Muscle mass typically declines by about 3% to 8% per decade after the age of 30, and this rate accelerates after 60 (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC2804956\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, multiple clinical trials demonstrate that resistance training in seniors, whether beginners or returning exercisers, can significantly reverse muscle loss and improve strength in both upper and lower body muscle groups (<\/span><a href=\"https:\/\/journals.lww.com\/nsca-jscr\/fulltext\/2019\/08000\/resistance_training_for_older_adults__position.1.aspx\"><span style=\"font-weight: 400;\">9<\/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;\">A meta-analysis found that older adults who engaged in resistance training for 10 to 52 weeks experienced average strength gains of 24% to 33% across major muscle groups, including the leg press, chest press, knee extension, and lat pull (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S1568163710000279?via%3Dihub\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gains in muscle cross-sectional area have been observed even in participants aged 80+ (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32740889\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><b>2. Safe and modifiable exercise formats are available<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Older adults don\u2019t need access to a gym to perform effective resistance training. Home-based programs using bodyweight, resistance bands, light dumbbells, or chair-assisted exercises have been shown to improve (<\/span><a href=\"https:\/\/eurapa.biomedcentral.com\/articles\/10.1186\/s11556-020-00243-9\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">,<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25109883\/\"><span style=\"font-weight: 400;\">17<\/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;\">Knee extension strength<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grip strength<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Functional mobility (e.g. sit-to-stand, stair climbing, walking speed)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Programs can start with low intensity, such as:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Wall push-ups for upper-body strength<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chair squats or sit-to-stand repetitions for lower-body strength<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Seated band rows for postural muscles<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">These are part of what are considered strengthening exercises for seniors, particularly for those who are just beginning.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-original?flow=2116&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Resistance_Exercises_For_Seniors\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-81039\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/senior-woman-banner-resistance-bands-6-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/senior-woman-banner-resistance-bands-6-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/senior-woman-banner-resistance-bands-6-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/senior-woman-banner-resistance-bands-6-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/senior-woman-banner-resistance-bands-6-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/senior-woman-banner-resistance-bands-6.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><b>3. Neuromuscular improvements enhance balance and coordination<\/b><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/resistance-training-at-home\/\">Resistance training<\/a> improves not just muscle size, but neuromuscular activation, i.e. the brain-to-muscle connection that enables precise movement and stability. Studies have shown:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Enhanced motor unit recruitment (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s00421-020-04567-3\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Better joint proprioception (body awareness) (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/7976761_Effects_of_physical_training_on_proprioception_in_older_women\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reduced postural sway, which is linked to lower fall risk (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9141366\/\"><span style=\"font-weight: 400;\">20<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">One trial found that a home\u2011based strength and balance retraining programme in older adults significantly reduced the incidence of falls (from about 2.1 to 1.4 falls per person\u2011year) (<\/span><a href=\"https:\/\/jamanetwork.com\/journals\/jama\/fullarticle\/2735075\"><span style=\"font-weight: 400;\">21<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>Whether you\u2019re looking to simply pep up your fitness routine, jazz up your diet with mouth-watering low-calorie recipes or want to get your act together and significantly drop that number on your scale \u2013 BetterMe: Health Coaching app has got you covered! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-original?flow=2116&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Resistance_Exercises_For_Seniors\" target=\"_blank\" rel=\"noopener\">Improve your body and revamp your life!<\/a><\/strong><\/p>\n<p><b>4. Program guidelines are clear and standardized<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Based on data from the American College of Sports Medicine (ACSM) and National Strength and Conditioning Association (NSCA) (<\/span><a href=\"https:\/\/www.aafp.org\/pubs\/afp\/issues\/2017\/0401\/p425.html\"><span style=\"font-weight: 400;\">22<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.nsca.com\/about-us\/position-statements\/resistance-training-for-older-adults\/?srsltid=AfmBOoritIJWLmaK8lVJjOeHOIhlKRNo9862u1gw5_Ii8ttSqkkaE5WL&amp;\"><span style=\"font-weight: 400;\">23<\/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;\">Older adults should perform resistance training at least 2 days per week<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Each session should include 8-10 exercises targeting major muscle groups<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start with 1-2 sets of 10-15 reps, progressing gradually in resistance<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">When supervised and modified appropriately, even <a href=\"https:\/\/betterme.world\/articles\/powerlifting-for-seniors\/\">powerlifting for seniors<\/a> has been shown to improve strength and confidence in mobility (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC12003923\/\"><span style=\"font-weight: 400;\">24<\/span><\/a><span style=\"font-weight: 400;\">). While powerlifting may not be for everyone, the principle of progressive overload applies across all training types.<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/store.betterme.world\/products\/essential-kit?utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Resistance_Exercises_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\/2025\/08\/ezgif.com-gif-to-mp4-converter.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/standing-hip-exercises-for-seniors\/\">How Standing Hip Exercises for Seniors Can Improve Your Health<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_the_Most_Effective_Resistance_Exercises_for_Seniors\"><\/span><b>What Are the Most Effective Resistance Exercises for Seniors?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The most effective resistance exercises for seniors target all the major muscle groups, i.e. the legs, back, chest, core, and arms, while still respecting joint limitations and maintaining balance and safety (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC2892859\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). These movements help improve strength, mobility, and endurance.<\/span><\/p>\n<p><b>Below is a breakdown of effective, senior-appropriate resistance exercises:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Sit-to-stand (from a chair)<\/b><b><br \/>\n<\/b><span style=\"font-weight: 400;\">This one works the quadriceps, glutes, and hips, which are the muscles that are needed for walking, standing, and daily stuff such as getting off the couch. It\u2019s super functional as humans literally do this movement all the time. (<\/span><a href=\"https:\/\/www.cdc.gov\/physicalactivity\/downloads\/growing_stronger.pdf\"><span style=\"font-weight: 400;\">25<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Wall push-ups<\/b><b><br \/>\n<\/b><span style=\"font-weight: 400;\">A relatively safe upper-body exercise that hits the chest, shoulders, and arms. It\u2019s low-impact and easier on joints than full push-ups on the ground (<\/span><a href=\"https:\/\/journals.lww.com\/nsca-jscr\/fulltext\/2019\/08000\/resistance_training_for_older_adults__position.1.aspx\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Seated resistance band rows<\/b><b><br \/>\n<\/b><span style=\"font-weight: 400;\">This trains the mid-back and helps improve posture &#8211; particularly useful if you&#8217;re dealing with that rounded shoulder posture issue that&#8217;s common as we age (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9969069\/\"><span style=\"font-weight: 400;\">26<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Heel raises (calf raises)<\/b><b><br \/>\n<\/b><span style=\"font-weight: 400;\">Calves are key for balance and walking control. These can be modified for various fitness levels and are actually pretty effective, even while just standing at the kitchen counter (<\/span><a href=\"https:\/\/www.livestronger.org.nz\/assets\/Uploads\/acc1162-otago-exercise-manual.pdf\"><span style=\"font-weight: 400;\">27<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Side-lying or standing hip abductions<\/b><b><br \/>\n<\/b><span style=\"font-weight: 400;\">Works the outer hips, which are important for balance and side-to-side stability. Strengthening this region of the body can help reduce your fall risk (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10089299\/\"><span style=\"font-weight: 400;\">28<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Banded bicep curls and tricep extensions<\/b><b><br \/>\n<\/b><span style=\"font-weight: 400;\">Simple upper-arm moves that help with everyday tasks such as carrying groceries or pushing a door open. It\u2019s not about getting ripped, it&#8217;s about being functional (<\/span><a href=\"https:\/\/www.aafp.org\/pubs\/afp\/issues\/2017\/0401\/p425.html\"><span style=\"font-weight: 400;\">22<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Core isometrics<\/b><span style=\"font-weight: 400;\"> (e.g. seated marches or abdominal bracing)<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">These movements tighten the midsection safely. They\u2019re great for building core strength without stressing the back too much (<\/span><a href=\"https:\/\/www.aafp.org\/pubs\/afp\/issues\/2017\/0401\/p425.html\"><span style=\"font-weight: 400;\">22<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Sometimes, we think more movement is better. But for older adults, quality and consistency matter more. Don\u2019t skip rest days or rush reps. The best strengthening exercises for seniors are the ones they can perform correctly, comfortably, and regularly.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-original?flow=2116&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Resistance_Exercises_For_Seniors\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-81031\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/senior-woman-banner-pilates-ring-5-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/senior-woman-banner-pilates-ring-5-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/senior-woman-banner-pilates-ring-5-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/senior-woman-banner-pilates-ring-5-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/senior-woman-banner-pilates-ring-5-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/senior-woman-banner-pilates-ring-5.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><b>What Is the Best Resistance Workout Plan for Seniors?<\/b><\/p>\n<p><span style=\"font-weight: 400;\">There\u2019s no one-size-fits-all plan, but there are science-based guidelines that make it easier to build a safe and effective routine. A well-rounded program should include resistance exercises for seniors that are adaptable, easy to progress, and focused on functional outcomes.<\/span><\/p>\n<p><b>The foundation of an ideal plan includes <\/b><span style=\"font-weight: 400;\">(<\/span><a href=\"https:\/\/www.aafp.org\/pubs\/afp\/issues\/2017\/0401\/p425.html\"><span style=\"font-weight: 400;\">22<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.nsca.com\/about-us\/position-statements\/resistance-training-for-older-adults\/?srsltid=AfmBOoritIJWLmaK8lVJjOeHOIhlKRNo9862u1gw5_Ii8ttSqkkaE5WL&amp;\"><span style=\"font-weight: 400;\">23<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><b>:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Frequency:<\/b><b><br \/>\n<\/b><span style=\"font-weight: 400;\">Start with 2 non-consecutive days per week. This lets the body rest, helping avoid overfatigue while still building strength like studies have shown.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Exercise selection:<\/b><b><br \/>\n<\/b><span style=\"font-weight: 400;\">Choose 8-10 exercises that cover all major muscle groups: legs, glutes, core, back, chest, shoulders, and arms. Try not to repeat the same ones every session &#8211; it keeps things balanced.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Reps and sets:<\/b><b><br \/>\n<\/b><span style=\"font-weight: 400;\">Start with 1-2 sets of 10-15 reps using light resistance (bands, small dumbbells or bodyweight). Some days you&#8217;ll do less and that\u2019s okay &#8211; you\u2019re still moving forward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Rest:<\/b><b><br \/>\n<\/b><span style=\"font-weight: 400;\">Give yourself 48 hours between sessions for the same muscle groups. Recovery is when the body heals up and gets stronger, so don\u2019t skip it.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Progression:<\/b><b><br \/>\n<\/b><span style=\"font-weight: 400;\">Gradually increase resistance, intensity, or rep range to continue to build muscle and make progress. For example, thicker bands, slower reps, heavier weight, or even adding an extra set. This is called progressive overload and it helps the body adapt better. This is what drives muscle hypertrophy (growth).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Balance and posture work:<\/b><b><br \/>\n<\/b><span style=\"font-weight: 400;\">Combine resistance moves with exercises that challenge balance, such as single-leg stands or walking heel-to-toe. This helps improve stability over time.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Warm-up and cool-down:<\/b><b><br \/>\n<\/b><span style=\"font-weight: 400;\">Every session should include 5-10 minutes of light dynamic movement (marching in place, arm circles) before starting. Following your strength or cardio session, finish with some light static stretching as it helps ease muscle tension.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-original?flow=2116&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Resistance_Exercises_For_Seniors\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-81030\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/senior-woman-banner-pilates-ring-4-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/senior-woman-banner-pilates-ring-4-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/senior-woman-banner-pilates-ring-4-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/senior-woman-banner-pilates-ring-4-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/senior-woman-banner-pilates-ring-4-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/senior-woman-banner-pilates-ring-4.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><b>Example weekly plan (for beginners):<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 1<\/b><span style=\"font-weight: 400;\">: Full-body resistance workout (bodyweight + bands)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 2<\/b><span style=\"font-weight: 400;\">: Rest or light walk<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 3<\/b><span style=\"font-weight: 400;\">: Balance + core focus<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 4<\/b><span style=\"font-weight: 400;\">: Rest<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 5<\/b><span style=\"font-weight: 400;\">: Repeat Day 1<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Days 6-7<\/b><span style=\"font-weight: 400;\">: Light activity or rest<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This routine doesn\u2019t require a gym. In fact, some of the best resistance exercises for seniors are done at home with just a chair and a band. When done consistently, even gentle <a href=\"https:\/\/betterme.world\/articles\/strength-exercises-for-older-adults\/\">strength exercises for older adults<\/a> can lead to noticeable gains in strength, confidence, and mobility.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It&#8217;s alright to start slow, mess up a set, or skip a day. What matters is that you keep coming back.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-original?flow=2116&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Resistance_Exercises_For_Seniors\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-81034\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/senior-woman-banner-resistance-bands-1-1024x640.png\" alt=\"elderly chair yoga poses\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/senior-woman-banner-resistance-bands-1-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/senior-woman-banner-resistance-bands-1-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/senior-woman-banner-resistance-bands-1-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/senior-woman-banner-resistance-bands-1-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/senior-woman-banner-resistance-bands-1.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Can_a_70-year-old_build_muscle\"><\/span><strong>Can a 70-year-old build muscle?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, with consistent resistance exercises for seniors and a healthy, nutritious diet, muscle mass and strength can significantly improve, even well into your 70s and beyond.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_walking_build_muscle_mass\"><\/span><strong>Can walking build muscle mass?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Walking supports overall mobility and cardiovascular health, but it likely doesn\u2019t provide enough resistance to build significant muscle mass on its own. However, in theory it\u2019s possible, as long as you follow the principles of progressive overload and pay close attention to your food intake.\u00a0<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_is_the_number_one_exercise_seniors_should_do\"><\/span><strong>What is the number one exercise seniors should do?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Sit-to-stand is one of the best exercises for seniors as it strengthens the legs and mimics everyday movement that\u2019s essential for independence.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_often_should_a_70-year-old_lift_weights\"><\/span><strong>How often should a 70-year-old lift weights?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Ideally, seniors should do resistance training 2-3 times per week, with rest days in between to allow for muscle recovery.<\/span><\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-original?flow=2116&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Resistance_Exercises_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\/2025\/05\/Pilatesseniorwomen2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\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;\">Resistance exercises for seniors isn\u2019t just about fitness, it\u2019s about doing what you can now to increase your longevity and independence. Movements that strengthen the legs, arms, and core help older adults stay mobile and lower the chances of falling. And with just bands or body weight, it\u2019s possible to build real strength. The goal of this is not to be the most muscular person in the room, but to be able to live a long, independent life.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Even small progress makes a difference. Doing two days a week? That\u2019s already a win. You don\u2019t need to be perfect, just consistent. With time, your body adapts and confidence comes with it. Start simple and stay safe and consistent. The best plan is the one you can stick to. Keep going &#8211; you&#8217;ve got this!<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Getting older doesn\u2019t mean slowing down. It means getting smarter about how we move. Resistance exercises for seniors are becoming more than just a trend. They&#8217;re a way to maintain independence, reduce the risk of falls, and feel good in your own skin, regardless of your age. As we age, our muscles naturally start to [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":83394,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[49,6],"tags":[],"coauthors":[45],"class_list":["post-83393","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-betterme-fitness","category-workouts"],"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>The Ultimate Guide to Resistance Exercises for Seniors - BetterMe<\/title>\n<meta name=\"description\" content=\"Do you want to feel stronger, steadier, and more in control? These \u2605 RESISTANCE EXERCISES FOR SENIORS \u27a4 are your step-by-step guide.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"The Ultimate Guide to Resistance Exercises for Seniors\" \/>\n<meta property=\"og:description\" content=\"Do you want to feel stronger, steadier, and more in control? These \u2605 RESISTANCE EXERCISES FOR SENIORS \u27a4 are your step-by-step guide.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/resistance-exercises-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:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2025-11-21T11:03:12+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/11\/BP-741-resistance-exercises-for-seniors.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1920\" \/>\n\t<meta property=\"og:image:height\" content=\"1200\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\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=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"13 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/resistance-exercises-for-seniors\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/resistance-exercises-for-seniors\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404\"},\"headline\":\"The Ultimate Guide to Resistance Exercises for Seniors\",\"dateModified\":\"2025-11-21T11:03:12+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/resistance-exercises-for-seniors\/\"},\"wordCount\":2480,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/resistance-exercises-for-seniors\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/11\/BP-741-resistance-exercises-for-seniors.png\",\"articleSection\":[\"Fitness\",\"Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Getting older doesn\u2019t mean slowing down. It means getting smarter about how we move. Resistance exercises for seniors are becoming more than just a trend. They're a way to maintain independence, reduce the risk of falls, and feel good in your own skin, regardless of your age.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">As we age, our muscles naturally start to shrink (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK560813\/\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">). That\u2019s not a scare tactic, it\u2019s just the human body doing its thing. But here's the empowering part: you're not stuck with that decline. With the right strengthening exercises, older adults can actually build muscle, regain strength, and feel more stable in their everyday routines. These aren\u2019t about lifting heavy weights at the gym or pushing through pain. Instead, resistance exercises for seniors focus on gentle, low-impact movements that work with the body, not against it.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Whether you're looking for exercise for seniors over 60 at home or curious about how to ease into a routine that feels right for you, his guide is built to support you every step of the way. And don't worry, you won\u2019t need fancy equipment or access to a gym. All you need is a little motivation and a body that\u2019s ready to move.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Are Resistance Exercises for Seniors?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Let\u2019s start simple. Resistance exercises for seniors are movements designed to make muscles work against some kind of force such as gravity, resistance bands, or even just your own body weight. What is the goal? 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It means getting smarter about how we move. Resistance exercises for seniors are becoming more than just a trend. They're a way to maintain independence, reduce the risk of falls, and feel good in your own skin, regardless of your age.<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">As we age, our muscles naturally start to shrink (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK560813\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). That\u2019s not a scare tactic, it\u2019s just the human body doing its thing. But here's the empowering part: you're not stuck with that decline. With the right strengthening exercises, older adults can actually build muscle, regain strength, and feel more stable in their everyday routines. These aren\u2019t about lifting heavy weights at the gym or pushing through pain. Instead, resistance exercises for seniors focus on gentle, low-impact movements that work with the body, not against it.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Whether you're looking for exercise for seniors over 60 at home or curious about how to ease into a routine that feels right for you, his guide is built to support you every step of the way. And don't worry, you won\u2019t need fancy equipment or access to a gym. All you need is a little motivation and a body that\u2019s ready to move.<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Are Resistance Exercises for Seniors?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Let\u2019s start simple. Resistance exercises for seniors are movements designed to make muscles work against some kind of force such as gravity, resistance bands, or even just your own body weight. What is the goal? To improve muscle strength, boost endurance, and support joints without putting too much stress on them (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22777332\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span  ..."},{"@type":"WebPage","@id":"https:\/\/stage.betterme.world\/articles\/resistance-exercises-for-seniors\/","url":"https:\/\/stage.betterme.world\/articles\/resistance-exercises-for-seniors\/","name":"The Ultimate Guide to Resistance Exercises for Seniors - BetterMe","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/resistance-exercises-for-seniors\/#primaryimage"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/resistance-exercises-for-seniors\/#primaryimage"},"thumbnailUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/11\/BP-741-resistance-exercises-for-seniors.png","dateModified":"2025-11-21T11:03:12+00:00","description":"Do you want to feel stronger, steadier, and more in control? 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