As you know from Part 1 and Part 2 of our series, a suspension trainer is one of the most versatile pieces of strength-training equipment available. You can get a challenging workout for all the major muscle groups with a single and very portable piece of equipment. This means being able to maintain your fitness while on vacation or when you don’t always have access to a gym.
3 Suspension Trainer Exercises for Older Adults
1. Rear Delt Fly
Your rear deltoids (the posterior part of your shoulder muscle) play a very important role in shoulder stability. They’re a relatively small muscle group, so you don’t need a lot of weight (or in this case, body weight) to train them effectively.
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Facing the anchor point, hold the suspension trainer strap handles and lean back to straighten your arms, with your palms facing each other. Now spread your arms out to the side while pulling your body into an upright position, focusing on keeping your shoulders down (away from your ears). Hold the contracted position for a second, then slowly lower to the start position and repeat for repetitions. Aim for 3 sets of 10 repetitions at an angle that feels very challenging around the 7th rep. Keep your hands at shoulder height or slightly higher throughout the movement.
2. Pistol Squat
I use this exercise with my advanced older clients to build lower-body strength, stability and mobility. Working each leg separately can help to even out strength imbalances, which can lead to injury if not corrected.
Facing the anchor point, lightly grasp the handles and raise your left leg out in front of you, keeping it as straight as you can. Squat down on your right leg as low as you can without rounding your low back, then press through your right foot to return to standing. Your goal is to use as little support from the suspension trainer as possible. Repeat for repetitions, then switch sides.
Start with 5 repetitions each side, working your way up to 10. The less support you use from the suspension trainer straps, the more challenging the move becomes. I get my older clients to work up to using only 2 fingers on the suspension trainer strap handles.
If the full range of motion proves difficult or if it bothers your knee, stop when your thigh is parallel to the floor. Or, try a single leg squat to a bench or chair.
3. Body Saw Plank
This move is much more challenging than it looks. It’s an extremely effective core exercise that strengthens your abdominals as well as your low back. Both are very important for maintaining good posture and preventing injury as we age.
Begin in a plank position with your feet in the suspension trainer straps and forearms on the floor, elbows positioned directly underneath your shoulders. Brace your abdominal muscles and tilt your pelvis slightly to minimize the curve in your low back. Maintaining a plank position throughout the exercise, rock forward a few inches so your shoulders are slightly in front of your elbows. Slowly rock back, past your start position, so your shoulders are slightly behind your elbows. That’s one repetition. Start with a very small rocking motion and gradually increase range of motion as you gain strength in your core. Make sure you’re in control of the motion at all times; you should feel like you’re pulling and pushing yourself, not swinging back and forth.
My beginner older adult clients aim for 5 repetitions. Intermediate trainees aim for 10 repetitions and advanced clients complete 15-20 repetitions.
Start with a regular plank on the floor if this move is uncomfortable or too challenging. You can also try the body saw motion with your hands on the floor and your lower legs on a stability ball.
Trainer’s Tip
Even though two of these moves focus on strengthening the upper body and the lower body, you still need to maintain a good body position for each by using your core muscles. For all three of these exercises, brace your core by imagining someone’s about to punch you in the stomach. A strong core is not only aesthetically pleasing; it will help you perform better in your chosen sports activities, improve your posture, alleviate back pain and prevent falls in later life.
