Gym workouts

Gym workout for seniors: machine strength training for muscle loss

Strength training is the first treatment for sarcopenia, the loss of muscle strength with age, and machines let you add weight without having to balance. This session uses the 7 machines in the UK prescription for sarcopenia, twice a week, for at least 12 weeks. The starting dose and how to progress are our editorial reading of that prescription and an international guideline, not a tested programme. Ask a gym instructor to set up each machine the first time, and speak to a GP (general practitioner) first if you have heart disease or another condition, or haven't exercised for a while.

50 minBeginner12 movesCardio machine · A bench or box · Strength machine · A cable machine · A wallQuads · Glutes · Hamstrings · Calves · Chest · Triceps

Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

Recumbent exercise bike5 min
Beginner · Quads, Glutes, Hamstrings · 3D demoEasy, building to moderate. Or the upright bike, or a brisk walk on the flatHarder: Stationary cycling
Sit to stand from a chair8 reps
Beginner · Quads, Glutes, Hamstrings · 3D demoStand up briskly and sit down slowly, arms folded if you can. Use your hands on your thighs if you need toEasier: Sit to stand, pushing on the thighsHarder: Bodyweight squat

Main sets

Rest 1 to 2 min between sets, and a few minutes between machines

Leg press2 sets of 8 to 12
Beginner · Quads, Glutes, Hamstrings · 3D demoWeeks 1 to 4: 1 to 2 sets of 10 to 12 at a moderate effort, about 3 to 5 out of 10. From week 5: 2 to 3 sets of 8 to 12 at a hard effort, about 6 to 8 out of 10, stopping about 2 reps short. Do 1 light set first. Push up briskly, lower over 2 to 3 seconds, keep your lower back on the pad and breathe out as you pressHarder: Bodyweight squat
Leg extension2 sets of 8 to 12
Beginner · Quads · 3D demoSame effort as the leg press. Lower over 2 to 3 seconds; if your kneecap hurts, use a smaller rangeEasier: Straight-leg raiseHarder: Barbell box squat
Machine leg curl2 sets of 8 to 12
Beginner · Hamstrings, Calves · 3D demoLine your knee up with the machine's pivotHarder: Slider hamstring curl
Seated calf raise (machine)2 sets of 10 to 12
Beginner · Calves · 3D demoSeated, so balance isn't an issue. Or calf raises holding a railHarder: Slow calf raise
Chest press machine2 sets of 8 to 12
Beginner · Chest, Triceps, Shoulders · 3D demoSet the seat so the handles start at mid-chestHarder: Barbell bench press
Seated cable row2 sets of 8 to 12
Beginner · Back, Biceps, Shoulders · 3D demoSit tall and pull towards your lower ribs. Or a row machineHarder: Supported single-arm dumbbell row
Lat pulldown2 sets of 8 to 12
Beginner · Back, Biceps, Shoulders · 3D demoPull the bar to the top of your chest, in front of your headHarder: Pull-up

Balance finish

Tandem stance and heel-to-toe walkHold 20 to 30 s, then 10 steps
Beginner · Calves, Hip abductors · 3D demoHeel to toe, next to a rail or wallEasier: Semi-tandem stanceHarder: Single-leg stand
Single-leg stand3 holds of 10 to 30 s each leg
Beginner · Hip abductors, Calves, Glutes · 3D demoFingertips on the rail; build towards no handsEasier: Tandem stance and heel-to-toe walkHarder: Single-leg reach matrix

Cool-down

Treadmill walking2 to 3 min
Beginner · Quads, Calves, Glutes · 3D demoSlow and easyHarder: Treadmill jogging

Tips

Do this twice a week, at least 48 hours apart (for example, Monday and Thursday), for at least 12 weeks, then keep going. If you're very weak, once a week is a good start. That's the UK prescription for sarcopenia.
Start light enough to learn each machine, at a moderate effort. When you can do 12 good repetitions with a couple to spare, add the smallest weight step (our editorial progression rule).
Lift briskly and lower slowly once your technique is right: fast lifting builds power, which helps you get up from a chair and catch yourself if you trip.
Breathe out on each effort rather than holding your breath. With heart disease or high blood pressure, speak to your GP or cardiac team before starting.
If you're frail or have fallen, build strength and balance before brisk walking, and ask your GP about a falls service or a supervised class.
Protein helps most alongside training: our protein calculator gives the guideline amounts. With kidney disease, ask your kidney team before changing your protein.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

Exercise for sarcopenia

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Questions people ask

How long does the gym workout for seniors: machine strength training for muscle loss take?

About 50 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: Cardio machine, A bench or box, Strength machine, A cable machine, A wall. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 4 of its 12 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.