Strength Training Formulation to Support Successful Aging for the Elderly

Abstract

Older adults will experience physical changes characterized by decreased hearing, deteriorating vision, and decreased muscle strength, resulting in slow movements. Physical changes in older adults result in physical mobility impairments that can limit their independence in performing daily activities. The quality of physical condition, health, and social conditions has an impact on the success of the aging process for older adults. Proper exercise formulation is the first step to achieving a successful aging process for the elderly. This study employed a systematic literature review method using the PRISMA (Preferred Reporting Items for Systematic Reviews and Meta-Analyses) guidelines. The first step was to determine the topic of the articles to be used, namely, strength training and well-being for the elderly. Articles were searched for using Mendeley Cite. The results of the literature review of the five articles show that strength training has a positive effect on the quality of life of the elderly. Strength training formulation considers the frequency, intensity, duration, and type of strength training selected. Strength training can be done 2-3 times a week. The selection of training intensity can start from low to moderate intensity (60-85% RM). Intensity can be gradually increased by observing improvements in the physical condition of the elderly. Strength training can be done using weights, either using your own body weight (Pilates, body weight training) or external weights (using a set of dumbbells, barbells, and gym machines). Strength training should be chosen based on safety, comfort, and security.