How to Teach Fitness to Seniors

Looking for a niche population in the fitness industry? One that will keep your schedules booked and your business expanding for years to come? That population is here and their numbers just keep growing. In their 2024 edition of Worldwide Fitness Trends, the ACSM names “fitness programs for older adults” as the third highest-ranking trend in the fitness industry (Newsome et al., 2024). This is no passing fad either. Senior fitness has ranked in the top 10 trends for the last 5 years, making its way up the rankings as the aging population increases.

Why is Senior Fitness Important?

There’s no wonder why senior fitness continues to grow in need and popularity. By 2030, it is estimated that 1 in 6 people will be over the age of 60, and within the next 26 years – likely less than the length of your career – that number will double (World Health Organization, 2022). People are living longer than ever, and the fitness industry has the incredible opportunity to work with this aging population to help them not only live longer but maintain their cardiovascular health, increase physical activity, and build strength in major muscle groups. These factors contribute to a better quality of life for seniors, making them an essential focus of modern health and fitness programs.

However, one of the most common concerns I hear from new trainers is their lack of confidence in working with seniors. I’ve spent several years working with fitness professionals throughout the country, helping them improve their skills, and fitness programming for older adults is almost always what we spend the most time on. Understandably, it can be disconcerting at first; there is a stigma that seniors are weak, brittle, and have complicated health concerns. For most seniors, this couldn’t be further from the truth. Seniors today are active, aware of their health, and determined to live their lives to the fullest. Not to say that they don’t have challenges, because aging absolutely causes the body to change. If we as senior fitness specialists and senior fitness instructors are aware of and understand those challenges, we can look forward to working with seniors safely and successfully.

To do so, fitness assessments become an invaluable tool in tailoring training programs to the individual needs of senior clients. Whether through an in-person consultation or an online course on senior fitness, understanding the physical capabilities of older adults helps fitness professionals design safer, more effective exercise programs that improve overall health outcomes.

What Are Common Health Conditions Among Seniors that Impact Fitness?

Getting to know each client and their needs will help you select exercises that are both safe and effective for your senior clients. Often, you will run into clients who feel healthy now, but have had major health concerns in the past or ones that are chronic. Knowing what to look for and ask about will help put you on the right track to effective program design. Falling in line with the questions in the PAR-Q+, here are 5 of the most common health conditions you may see in senior populations:

1. Arthritis – Arthritis can affect joints throughout the body, but is most often seen in major joints including the shoulders, back, hips, knees, and hands. Pain, inflammation, and stiffness are all common symptoms, and all of them can be mitigated through appropriate exercise. It is present in over half of adults age 75 and older (National Center for Health Statistics, 2024).

What you can do: If your client has arthritis, be sensitive to any limited mobility. They may benefit from a longer warm-up. Weight training can help relieve symptoms by increasing muscle strength, thus removing unnecessary pressure on the joints. Choose low to medium-impact exercises and add in gentle stretching for optimal results.

2. Diabetes – Seniors may come to you with Type I or Type II, and be in various stages of controlling it. Nearly 30% of seniors have Diabetes (American Diabetes Association, 2023). Know what symptoms to watch for as they exercise.

What you can do: If your client has Diabetes, help them learn to be in tune with their bodies. As they exercise, pay attention to their performance and watch for any changes that may indicate a drop in blood sugar. Their blood sugar is more likely to drop during or after an exercise session, so encourage them to have a sports drink, glucose tablet, or something to eat or drink if they need to increase their blood sugar levels. Remind them to eat shortly after their workout to keep their blood sugar level.

3. Heart Disease and Hypertension– Heart disease affects 14% of seniors ages 65-74, and 24% of seniors age 75 and older (CDC, 2022). There are different types of heart-related incidents a senior is likely to experience including heart attack, cardiac arrest, and stroke. They may experience other more regular problems including hypertension and Transient Ischemic Attacks (TIAs). Regularly review the signs and symptoms of each and help your clients know to alert you if they start experiencing any such symptoms.

What you can do: Always stay current on your CPR training and be ready to use it if needed. Know where an AED is and how to use it if you work in a facility. Monitor your clients and choose tests and exercises that allow them to work under their maximum heart rate (i.e. do a sub-max test, rather than a VO2 or 1-rep max test). It is also cautioned to generally avoid the Valsalva maneuver with clients who have had or are experiencing heart conditions (Srivastav et al., 2020). While exercising caution, do not be afraid to encourage clients to challenge themselves within reasonable limits.

4. Osteoporosis – Osteoporosis is a degenerative bone disease that affects about 20% of women over age 50 and 4% of men of the same age. It causes bones to become weak, brittle, and more susceptible to injury. It can lead to stress and anxiety for many as they worry about injuring themselves while exercising.

What you can do: Incorporate weight training into their programs – body weight, weighted exercises, and machines. Avoid high-impact activities such as jumping to reduce the risk of injury. Strength training can help build strong bones and muscles and build confidence.

5. Respiratory Conditions – A decrease in lung function is a normal part of aging as a result of postural decline, muscle atrophy, along with other changes in the body (Sharma & Goodwin, 2006). Regular exercise – both aerobic and strength training – can mitigate some of these causes. Breathing may also become difficult or less effective due to illnesses including COPD, long-term results of COVID-19, bronchitis, late-onset asthma, and pneumonia (Joshi, 2024).

What you can do: Make cardiorespiratory activity a part of seniors’ regular exercise programming. Encourage them to do what is comfortable and enjoyable or to try a new activity (walking, dancing, and swimming are all great cardio options for seniors).

Seniors may experience any, all, or none of these health conditions, so take the time to get to know your client and their needs and abilities. It is safer to start slow and easy and work your way up, but never underestimate just how much seniors are capable of. Next, we’ll explore how to tailor fitness programming, especially for seniors.

How Can Instructors Adapt Exercises for Seniors with Limited Mobility?

Seniors often have limited mobility due to the deterioration of joints and other tissues. This may keep them from performing standard mobility tests like the sit-and-reach and stick-based shoulder mobility drills. Instead, choose modified mobility tests that will test their abilities in a way that works for them. Try a sit-and-reach from a chair or standing position, rather than seated on the floor. For shoulder mobility, observe as they perform activities like reaching overhead or crawling their fingers up a wall. I commonly assess mobility by asking them about their activities of daily living (ADLs), and how they feel doing them. Can they reach dishes on a high shelf or stoop down to pick out an item at the store?

Once you have an idea of their mobility, you can start with exercises that work within their comfort zone. Be ready to modify if their bodies are stiffer on a given day or if they’re ready for a deeper stretch. Simple ways to modify exercises for limited mobility include:

• Choose chair exercises or low-impact exercises.
• Do exercises that help improve balance and stability first in a static position, then in dynamic movements.
• Support their training with gentle stretching after a workout to ease soreness and increase flexibility.

 

What Types of Cardio are Safe and Effective for Seniors?

Cardiorespiratory exercise is often neglected when it comes to senior fitness programming. Trainers become focused on building strength and balance, and forget that the respiratory system needs conditioning as well. Encourage seniors to move often – whether at the gym, at home, or in their community. Start with low-impact, low-intensity exercises and then adjust to moderate intensity as appropriate. Help them get started with a new cardio exercise like one of the following:

• Walking, while it may seem almost too obvious, is a great activity for many seniors. It can be scaled up or down according to their ability – walk faster, slower, or on an incline. If your client has access to a gym or lives in a moderate-temperature climate, it can be done year-round. A word of caution: if your client lives somewhere where temperatures get hot, it is important to remind them of weather-related safety precautions to avoid heat illness, which seniors are especially prone to.
• Water aerobics is a way for seniors to get social while getting in shape. It is a low to no-impact form of exercise, great for those with joint pain, weight concerns, or other health challenges that make walking uncomfortable. Being in the water can have a profound effect for people.

One of my most distinct memories as a fitness professional is watching someone get in the water to exercise for the first time. She came in with a walker, and her posture caused her upper body to be completely parallel to the floor. It was obvious she was in a great deal of pain. Once we got her into the water, you’d have thought she was a different person. Her back let go and she could stretch to her full height and move as she hadn’t in years on land. That moment made me more

committed than ever to focus on individualizing programs that could truly make a difference.

• Low-impact dancing is a fun way to encourage movement, laughter, and music into senior fitness. Musical activity has been shown to enhance memory and cognitive function in older adults, making dance (or other senior fitness classes with music) exercise that strengthens both body and mind (Diaz Abrahan et al., 2019).
• Cycling, specifically on a stationary bike, can help ease the strain on joints while encouraging them to move through their range of motion. Cycling is another exercise that can be easily tailored to the fitness level of the senior you’re working with. It strengthens the legs, which aids in balance, stability, and independence.

How Can Strength Training be Adjusted for Seniors?

Strength training plays an important role in senior fitness as it maintains and ideally increases muscle to support joints, improve mobility, and reduce the risk of falls and other injuries. To build muscle and independence, try

these safe strength training methods with your senior clients:

• Bodyweight exercises are a great place to start with senior fitness. Work with them on activities like box squats (also called sit-to-stands), seated leg lifts, or wall push-ups.
• Resistance bands provide variable resistance and can be used in the comfort of seniors’ homes. They are gentle and low risk while providing extra resistance for more strength gains.
• Free weights like light dumbbells are great for learning to control movements and produce true-to-life motions, mimicking things like getting a box off a shelf or picking something up from the floor.
• Machine-based exercises provide a more controlled environment for those with physical or mental limitations. You can set many machines to lock at different ranges of motion, making them safer than free-weight alternatives.

What Role do Flexibility and Balance play in Senior Fitness?

One of the biggest indicators of senior independence is balance. Working with people on flexibility and balance will help them maintain the freedom that comes with independent movement. The options for balance and flexibility training go far beyond a short stretch at the end of a workout. If you are certified to teach, incorporate yoga, tai chi, or Pilates classes, or refer them to a competent instructor if needed. Study movements from these disciplines and add them to your senior fitness programs. This could include single-leg stands, heel-to-toe balancing and walking, and weight shifts. A significant component of all of these activities is their focus on core strength, which is key for balance and stability.

How to Address Motivation and Mental Wellbeing in Senior Fitness Classes

Once they commit to healthy living, most seniors are dedicated to their health and programs. But that doesn’t mean they won’t have challenges and setbacks. Seniors are more prone to isolation and loneliness, which can lead to a decrease in motivation and mental wellbeing. If you are teaching or training in person, create a positive and supportive environment – one that is inviting to seniors. If you notice a time when seniors come into your facility, get a group together to work out or encourage management to start a senior fitness class at that time. Social interaction can be a huge motivator and group classes foster a sense of community that will keep people coming back. If you work with seniors one-on-one or online, focus on positive reinforcement and celebrating small victories. Make it enjoyable and interactive.

 

How Can Fitness Instructors Ensure Safety While Training Seniors?

We see it on signs and in trainings everywhere: safety first. Safety must always be at the forefront of your mind when exercising with seniors. Ensure safety in the facility and your classes. Be mindful of potential hazards while training and be flexible in your programming to accommodate for unexpected changes in the health and wellbeing of your clients. Keep the following in mind as you work with senior clients:

• Use a pre-participation screening like the PAR-Q+, get medical clearance if needed, and refer to a healthcare provider when appropriate.
• Know how to modify exercises on the fly if a client is struggling or uncomfortable, or if your usual equipment is unavailable.
• Be observant and watch for signs of fatigue, shortness of breath, or overexertion. It’s always better to stop early than push too hard.
• Maintain your CPR certification and skills, and know where the AED and first-aid supplies are and how to use them.

While keeping safety in mind, treat everyone as someone who can do something. It can be incredibly discouraging to meet with a fitness professional and feel too broken or risky to work with. If you are not comfortable working with someone, that’s okay! You have two choices – if you feel like you could train them safely with more knowledge, let them know and then study before your next appointment with them. If you don’t feel that your skills would be a match for them, refer them to another fitness professional you know with those skills. Chances are, the potential client will be more than grateful for your honesty and effort on their behalf.

Why You Should Teach Fitness to Seniors

If you haven’t already, consider adding senior fitness classes and clients to your schedule. They can be a great source of fulfillment in your professional career and are an opportunity to create impactful change in the lives of the people you work with and their families. Start slow, help them recognize their strengths, and be a part of making their golden years great.

FAQ Summary: Teaching Fitness to Seniors

• What are the best exercises for seniors with arthritis?

• • The best exercise for seniors with arthritis include low-impact exercises like stationary cycling, water aerobics, and chair exercises help seniors get fit without the pain.

• How can I modify exercises for seniors with mobility issues?

• • For seniors with mobility issues, choose exercises that match their abilities and ranges of motion and make gentle stretching a part of their regular routine. Use supportive devices like chairs or walls to provide added help.

• Is strength training safe for seniors?

• • Yes, as long as it is done safely, strength training is safe for seniors. Bodyweight exercises, resistance band training, machines, and free weights can all be used to enhance strength and stamina. Start with no to low resistance and focus on controlled movements with proper form.

• How can I make cardio safe for seniors with heart disease?

• • To make cardio safe for seniors with heart disease, be sure you know your client’s background and related medical history. Once they’re cleared to exercise, start with low-impact activity such as walking or cycling. Use the talk test and keep the intensity low until they are easily able to do more.

• How can I encourage seniors to stay motivated in fitness programs?

• • Create a supportive and encouraging environment. Invite seniors to exercise together and do activities that they enjoy or that are useful in their daily lives.

 

References

• American Diabetes Association. (2023). Statistics about diabetes. Diabetes.org; American Diabetes Association.
• CDC. (2020, April 11). Measuring Physical Activity Intensity | Physical Activity | CDC.
• CDC. (2022, August 8). Heart Disease Prevalence – Health, United States.
• Diaz Abrahan, V., Shifres, F., & Justel, N. (2019). Cognitive benefits from a musical activity in older adults. Frontiers in Psychology, 10(652).
• Joshi, P. R. (2024). Pulmonary Diseases in Older Patients: Understanding and Addressing the Challenges. Geriatrics, 9(2), 34.
• National Center for Health Statistics. (2024, February 27). Products – Data Briefs – Number 497 – February 2024.
• Newsome, A. M., Reed, R., Sansone, J., Batrakoulis, A., McAvoy, C., & W. Parrott, M. (2024). 2024 ACSM Worldwide Fitness Trends: Future Directions of the Health and Fitness Industry. ACSM’s Health & Fitness Journal, 28(1), 14.
• Sharma, G., & Goodwin, J. (2006). Effect of aging on respiratory system physiology and immunology. Clinical Interventions in Aging, 1(3), 253–260.
• Srivastav, S., Jamil, R. T., & Zeltser, R. (2020). Valsalva Maneuver. PubMed; StatPearls Publishing.
• World Health Organization. (2022, October 1). Ageing and health. World Health Organization.