As a young senior I do not feel particularly aged. Nor has the thought of strength training for seniors even crossed my mind. But as I peer towards the autumn of my life, one thing is clear: I need to get strong and ensure that my parts do not fall apart too soon. The facts bear this out.
As we age, our muscles change due to sarcopenia, the gradual loss of muscle mass and strength. With each decade after 30, we lose 3% to 8% of muscle mass, and this rate of decline increases after 60.
Along with this comes a slower metabolism and weight gain. And if that is not enough, how about the fact that we become more vulnerable to fractures because our bone mass decreases?
But the future doesn’t have to be dismal. One thing that can help slow down physical ageing? Strength training for seniors.
As Dr Jonathan Ti, general practitioner at DTAP Clinic @ Robertson shares, strength training can:
- Improve muscle strength: Counteracting muscle loss through targeted exercises.
- Enhance functional ability: Functional training mimics daily activities, making it easier for seniors to perform everyday tasks.
- Promote social interaction: Classes can provide a sense of community, combating feelings of isolation.
- Increase confidence: Improved strength and balance can boost self-esteem and independence.
Overall, incorporating strength training and maintaining an active lifestyle can significantly improve our quality of life as we age.
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Increasing popularity of strength training for seniors
And the seniors are listening. In recent years, strength training for seniors has taken off in Singapore. At gyms around the island, more silver-haired aunties and uncles are doing squats, deadlifts, and lunges alongside younger gym-goers.
But strength training requires good form, body awareness, and knowledge of the right movements that can truly contribute to your functional strength.
This is where functional strength classes for seniors, like the Legends class at Thrive Healthcare, can help. For Thrive’s physiotherapist-trainer Melissa Heng, it was years of experience in a hospital institution contributing to the care of older adults that inspired her to start the Legends classes.
One of her regulars, 78-year-old Naomi, began with no exercise experience and could not get on and off the floor independently.
"Today she is able to get on and off the floor on her own and finish most of the programmed workout steadily at her own pace."
Credit: Thrive Healthcare
If, like Naomi, you are hoping to get strong(er) as you age, one of these strength classes for seniors can help.
- ASPIRE55
Credit: ASPIRE55
Started in June 2014, ASPIRE55 offers a variety of classes for seniors: a strength training workout using HUR machines, a Functional Balance class, a Mobility class, and a senior-friendly HIIT (high-intensity interval training) class.
There are a few workout sessions held each day, and members are encouraged to attend at least two per week. Functional assessments are conducted every six months to monitor their progress, in addition to reviewing their training programme.
While anyone from age 50 is welcome, ASPIRE55 has helped much older seniors, such as RL, 91, who joined in 2019. She attends sessions twice a week, taking the MRT on her own between class and home.
Credit: ASPIRE55
Then there’s Mr P, who had to use both hands to change gears while driving. He was also unable to sit on the floor and could only complete three out of 14 HUR strength training exercises.
After a year of regular strength training sessions twice a week, Mr P is now able to sit down and get up easily from the floor as well as complete all 14 HUR strength training exercises.
Additionally, his grip strength improved from 5kg to 11.5kg, enabling him to change gears easily with just one hand when he drives.
ASPIRE55
Location: One Commonwealth, 1 Commonwealth Lane, #08-34, Singapore 149544
Fee: $600 for 10 credits (HUR strength training workout in a small group setting is 1 credit per session)
Website: https://www.aspire55.com/StrengthGym
- BESPOKE FITNESS
Credit: Bespoke Fitness
You may have seen online videos of a 78-year-old woman doing effortless pull-ups. That woman, Dr Charlotte Lim, is mother to Yan, 41, the owner and head coach at Bespoke Fitness, a gym where anyone of any age works out together.
Credit: Bespoke Fitness
"They will never push themselves as hard because they see a silver ceiling. My mum would have never gotten a pull-up if she worked out only with seniors. She works out with the young and assumes that everyone who goes to gyms can do pull-ups!"
Classes at Bespoke Fitness take place seven days a week, with a focus on different body parts each day. Workouts consist of three parts: warm-up (calisthenics), strength and conditioning (resistance training), and HIIT (burst cardio).
Yan’s advice for seniors who are thinking of starting? “Get medical clearance and start exercising. Do not delay. Your physical and mental health is dependent on exercise.”
Bespoke Fitness
Location: 56 Farrer Road, Spanish Village, #02-07, Singapore 268844
Fee: $38 per session; $340 for a 10-session package
Website: https://www.bespokefitness.fit/
- LEVEL
Credit: Level
Muscle building isn’t the only perk for seniors at Level.
Started in March 2024, seniors’ classes at Level are open to anyone aged 50 and above, with the oldest currently in her early 80s. They focus on compound exercises to help seniors better engage in daily activities while addressing health concerns like sarcopenia, frailty and metabolic syndrome.
Credit: Level
What’s good to know is that injury or a compromised body condition does not have to hinder your fitness journey.
Level
Location: 137 Telok Ayer Street, #01-03, Singapore 068602
Fee: Senior Starters Pack: $60 for 4 sessions; thereafter $250 for 10 sessions
Website: https://level.com.sg/seniors-class/
- NTUC Health
Credit: NTUC Health
If you are wary of exercise machines, the Functional Strength Training class at NTUC Health is ideal as it does not use equipment at all.
Started in 2022, it is designed to help seniors improve their overall strength and mobility through key body movements like squatting, pulling, pushing, hingeing, and lifting.
These enhance range of motion, core strength, and the ability to perform daily functional activities like carrying groceries, lifting objects, and getting up from the floor.
Classes take place once or twice a week at four locations islandwide, and are gentle enough for older seniors to enjoy. In fact, the oldest here is an 89-year-old woman.
While classes here are primarily designed for older adults, the gym also accepts younger clients who attend classes with their parents. In addition, they also accept adults with disabilities, including those recovering from stroke.
NTUC Health
Location: NTUC Health Active Ageing Centre (Care) at Jurong Central Plaza, Bukit Batok West, and Kampung Admiralty; and NTUC Health Day Centre for Seniors at Ci Yuan
Fee: $300.80 (Functional Strength Training Lite) for 12 sessions; $601.65 (Functional Strength Training Standard) for 24 sessions
Website: https://ntuc.health/seniorgymclass
- THRIVE HEALTHCARE
Credit: Thrive Healthcare
Thrive Healthcare’s Legends class for seniors takes place five times a week and is currently the only seniors’ strength class in Singapore conducted by qualified physiotherapists. All the trainers who run Legends are fully registered and practising physiotherapists, as well as BCLS (Basic Cardiac Life Support)-certified.
As such, each new participant undergoes a comprehensive interview with a physio before embarking on the programme.
The class has a holistic approach that focuses on mobility, strength, power, balance and agility, and knowledge. Typical moves include squats, weight-bearing exercises and moves that target multiple joints simultaneously.
Credit: Thrive Healthcare
Such is the draw of Legends that it has turned sceptics like Vincent, a current participant, into believers. Two years ago, the 76-year-old was unconvinced that Legends sessions could help him.
"Now he can deadlift, complete workouts, and move freely. He feels much more confident about his body, and enjoys going on holidays, which is important to him."
Thrive Healthcare
Location: Rx Performance, 331 New Bridge Road, Singapore 088764
Fee: $420 (10 sessions); $800 (10-session couple pack)
Website: https://www.thrivehealthcare.com.sg/legends
Is the senior's strength class for you?
No one can escape ageing, so why not do it well? With an average age of 60 to 70-plus, seniors in these strength classes are not working out to get ripped or slay the next Hyrox race.
Rather, they’re there to ensure that their bodies will function well for a long, long time. The camaraderie, friendships, and flow of feel-good endorphins after each session are added bonuses. As for me? I’m looking forward to the day when I finally do my first pull-up and show off to my kids.
