Low-Impact Strength Training: An Easy Approach for 50+ Vegans

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It’s not a secret that strength training can be a high-impact sport. I also think that’s why people who are 50+ or older are sometimes discouraged by it. Throwing around heavy weights seems risky, and not everybody is sure they can do it.

However, strength training can be very low impact as well, it just depends on how you program your training. Luckily, I’m here to help you with that today, so let’s jump in!

What Is Low-Impact Strength Training?

First, what actually is low-impact strength training? I would describe this as strength training that is easy on the joints and tendons. That means we’re not doing a lot of jumping, pulling or pushing that involves rapid acceleration.

Low-impact strength training means going through slow and controlled movements at all times. We want to minimize the risk of injury while maximizing confidence in our ability to do the exercise without hurting ourselves.

Typically, this means we’re doing exercises that involve machines, dumbbells, barbells, or our body weight. There are some other items I recommend you get if you want to get started with this kind of strength training. You can read more about that in this blog post: 5 Essential Fitness Items For Strength Over 50

Benefits Of Low-Impact Training

Before we jump into exercises that are suitable for this kind of training, I really want to emphasize the benefits of low-impact training for vegan athletes in the 50+ age category.

Joint Health

• Low-impact strength training is generally gentler on the joints compared to high-impact exercises. This is particularly beneficial for individuals with joint issues, arthritis, or those recovering from injuries. (source)

Muscle Activation

• Low-impact exercises can still effectively activate and strengthen muscles. Resistance training, even with lighter loads, stimulates muscle fibers, promoting strength and endurance. (source)

Bone Density

• Strength training, including low-impact resistance exercises, has been associated with improvements in bone density. This is crucial for maintaining bone health, especially in older adults and individuals at risk of osteoporosis. (source)

Cardiovascular Health

• Low-impact strength training can contribute to cardiovascular health by improving circulation and reducing the risk of heart disease. While it may not provide the same cardiovascular benefits as high-impact activities, it still contributes positively to overall heart health. (source)

Joint Range of Motion

• Incorporating low-impact strength training can help enhance joint flexibility and range of motion. This is essential for maintaining functional movement and preventing stiffness. (source)

Balance and Stability

• Strength training, even with low-impact exercises, can enhance balance and stability. This is crucial for preventing falls, and improving overall functional fitness. (source)

Injury Prevention and Rehabilitation

• Low-impact strength training is often recommended during rehabilitation from injuries. It allows individuals to strengthen muscles without worsening existing problems and can aid in preventing future injuries.

Chronic Disease Management

• Regular low-impact strength training has been shown to be beneficial for managing chronic conditions such as diabetes, arthritis, and hypertension. It can help control blood sugar levels, reduce inflammation, and improve overall health. (source, source)

Mental Health Benefits

• Strength training, even at lower intensities, has positive effects on mental health. It can help reduce symptoms of anxiety and depression, improve cognitive function, and enhance overall well-being. (source)

Adaptability for All Ages

• Low-impact strength training is suitable for individuals of all ages and fitness levels. It provides a scalable and adaptable approach to resistance training that can be customized to meet individual needs and capabilities.

Low-Impact Exercises For 50+

One thing I do want to emphasize is that low-impact doesn’t mean you are not allowed to push yourself.

In fact, you’ll likely see better results if you do push your muscles close to their limit. Somewhere in the range of 6 – 15 repetitions per set, and about 4 sets per exercise, is a good start. However, if you feel any form of pain, please don’t push through that.

Below, I’ve outlined some low-impact exercises for major body parts. Most of these exercises either use your body weight or a set of dumbbells. If you don’t have access to a gym, I do recommend getting a set of dumbbells because they are so versatile and easy to use.

Legs

Healthy and strong legs are important, they’re the foundation for your mobility and independence. Fortunately, there are many low-impact exercises you can do. Three of these exercises involve machines, but if you can only do bodyweight squats, that’s already fantastic.

• Body weight squats (add weight if you can)
• Leg press machine
• Leg extension machine
• Leg curl machine

Back

The back is always a difficult muscle to work out without a gym since it involves pulling. Both the lat pulldown and the cable row are machines you’ll find in your local gym. However, with a set of dumbbells, we can do rows, which is a great low-impact exercise for your back that can be done at home as well.

• Lat pull down
• Dumbbell rows
• Cable rows

Chest

The chest is an important muscle group as well. My favorite exercise here is the bench press, which you can do with dumbbells or a barbell that fits your strength. However, if you want to do bodyweight exercises, there are many variations of a push-up that will work great as well.

• Bench press (barbell or dumbbells)
• Chest press machine
• (Supported) Push-ups, try doing them on your knees. If that’s too much, just lean against the wall at an angle and push from there.

Shoulders

Shoulders are easy to work out if you have a set of dumbbells or access to a gym. Without those, you’ll need to go into a handstand to train them, which is not something I recommend here.

• Dumbbell or machine shoulder press
• Dumbbell lateral raises

Biceps

Good old bicep curls will do the job here. No reason to get complicated!

• Dumbbell or barbell bicep curls

Triceps

The same goes for triceps. If you can hold a dumbbell behind your head, then you can train your biceps.

• Dumbbell tricep extensions

Tips for Sustainable Progress and Long-Term Wellness

The reason we’re doing low-impact exercises is so that we can minimize the risk of injury. Therefore, I think it’s important to discuss some tactics that will help you minimize injury and maximize the chance of sustainable progress.

Learn How To Do The Exercises

If you’re new to doing these kinds of exercises, it’s important to know how to do them correctly. I recommend searching on YouTube for the specific exercise you want to do and having someone explain how to do this properly.

Not only will this help you prevent injury, it will also maximize your chances of gaining as much strength as possible. Even experienced lifters learn something new about an exercise every once in a while because there are many nuances that can take years to learn.

Don’t Overdo It

This advice has two sides: don’t overdo the exercise, don’t overdo the training. Let’s start with the first one.

If you’re doing an exercise, and it feels uncomfortable on your joints, and tendons, or there is some form of pain that isn’t related to the exhaustion of your muscle: stop. It could be that you’re doing the exercise the wrong way, or that the exercise is too difficult for you right now. It’s time to find a new exercise.

Secondly, don’t overdo your training. Training every day really isn’t necessary for gaining strength when you’re 50+. If you’re doing a proper full-body workout, I would recommend doing this twice a week in the beginning. If that’s too easy, you can do it three times a week.

Just know that training three times per week is plenty! You should only do more of that if you’re having fun doing so. Also, I do recommend taking at least two to three days off per week to recover. Your body heals when it rests.