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The significance of strength exercises for physical performance in older adults

Alicja Kowalska
Alicja Kowalska
Performance Strength
Alicja Kowalska Author
2026-03-25 Date
7 min. read article.read_time
3 Chapters
Strength exercises are not intended solely for the young - they can be started at any age, and the benefits they bring are extremely useful due to the changes that occur in the bodies of older people in all systems, particularly the bone and blood systems. However, seniors embarking on their exercise journey should follow a few special recommendations.

Trening siłowy dla seniorów - przykładowy plan treningowy

Osoby starsze, ze względu na zmniejszoną sprawność fizyczną i wyższe ryzyko urazów, powinny dostosować swoje treningi do indywidualnych możliwości. Program siłowy powinien być stopniowo intensyfikowany, aby organizm mógł przystosować się do nowych obciążeń. Ćwiczenia powinny być wybierane z uwzględnieniem siły mięśniowej i czasu potrzebnego na regenerację. Zaleca się rozpoczęcie od izolowanych ruchów, a następnie przejście do złożonych, unikanie jednak zbyt intensywnych ćwiczeń, takich jak martwy ciąg czy przysiady ze sztangą. Przykładowy plan treningowy składa się z dwóch cykli (A i B), wykonywanych z przerwą w ciągu tygodnia. Każda sesja powinna rozpoczynać się od rozgrzewki i kończyć rozciąganiem, aby zapobiec kontuzjom.

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Alicja Kowalska

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