Ist Gewichtheben Ü65 gefährlich? Natürlich nicht!

Ein systematisch aufgebautes Krafttraining bietet Seniorinnen und Senioren die Möglichkeit, Muskelschwäche und Kraftverluste effektiv zu bekämpfen. Die gezielte Integration von Maximalkraft- und Schnellkraftübungen sowie ein klar strukturiertes Trainingsregime unter professioneller Anleitung fördern nicht nur die körperliche Belastbarkeit, sondern auch die Lebensqualität. Wichtig ist, Senior*innen zu ermutigen, ihre Grenzen im sicheren Rahmen auszutesten und die Angst vor Gewichten zu überwinden. Dabei spielt die Angst der Therapeut*innen selbst, ältere Menschen im Training zu belasten, eine große Rolle.

Publication History

Article published online:
18 July 2025

• Literatur

• 1 Toigo M. MuskelRevolution: Konzepte und Rezepte zum Muskel- und Kraftaufbau. 2. Aufl. Springer; 2019
• 2 Hodgson H, Wilkinson M, Bowen S. et al. Older adults are not more susceptible to acute muscle atrophy after immobilisation compared to younger adults: a systematic review. Eur J Trauma Emerg Surg 2022; 48: 1167-1176
• 3 Zahner L, Donath L, Faude O. et al Strength training and ageing: background, goals and implementation. Exercise is Medicine 2019; Im Internet Stand: 09.03.2025
• 4 McNeil CJ, Vandervoort AA, Rice CL. Peripheral impairments cause a progressive age-related loss of strength and velocity-dependent power in the dorsiflexors. J Appl Physiol (1985) 2007; 102: 1962-1968
• 5 Akima H, Kano Y, Enomoto Y. et al. Muscle function in 164 men and women aged 20–84 yr. Med Sci Sports Exerc 2001; 33: 220-226
• 6 Verdijk LB, Gleeson BG, Jonkers RA. et al. Skeletal muscle hypertrophy following resistance training is accompanied by a fiber type-specific increase in satellite cell content in elderly men. J Gerontol A Biol Sc Med Sci 2009; 64: 332-339
• 7 Mouly V, Aamiri A, Bigot A. et al. The mitotic clock in skeletal muscle regeneration, disease and cell mediated gene therapy. Acta Physiol scand 2005; 184: 3-15
• 8 Fragala MS, Cadore EL, Dorgo S. et al. Resistance Training for Older Adults: Position Statement From the National Strength and Conditioning Association. J Strength Cond Res 2019; 33: 2019-2052
• 9 Fiatarone MA, Marks EC, Ryan ND. et al. High-intensity strength training in nonagenarians. Effects on skeletal muscle. JAMA 1990; 263: 3029-3034
• 10 Era P, Sainio P, Koskinen S. et al. Postural balance in a random sample of 7,979 subjects aged 30 years and over. Gerontology 2006; 52: 204-213
• 11 Vandervoort AA. Aging of the human neuromuscular system. Muscle Nerve 2002; 25: 17-25
• 12 Pijnappels M, van der Burg PJCE, Reeves ND. et al. Identification of elderly fallers by muscle strength measures. Eur J Appl Physiol 2008; 102: 585-592
• 13 Latham NK, Bennett DA, Stretton CM. et al Systematic review of progressive resistance strength training in older adults. J Gerontol Med Sci 204 59: 48-61
• 14 Gillespie LD, Robertson MC, Gillesie WJ. et al. Interventions for preventing falls in older people living in the community. Cochrane Database Syst Rev 2012; 2012: CD007146
• 15 Burton E, Farrier K, Lewin G. et al. Motivators and Barriers for Older People Participating in Resistance Training: A Systematic Review. J Aging Phys Act 2017; 25: 311-324
• 16 Holviala JHS, Sallinen JM, Kraemer WJ. et al. Effects of strength training on muscle strength characteristics, functional capabilities, and balance in middle-aged and older women. J Strength Cond Res 2006; 20: 336-344
• 17 Newton RU, Hakkinen K, Hakkinen A. et al. Mixed-methods resistance training increases power and strength of young and older men. Med Sci Sports Exerc 2002; 34: 1367-1375
• 18 Sayers SP. High-speed power training: a novel approach to resistance training in older men and women. J Strength Cond Res 2007; 21: 518-526
• 19 Zebis MK, Sorensen MH, Lauridsen HB. et al. EMG evaluation of bodyweight exercise progression in a validated injury rehabilitation program: cross-sectional study. Am J Phys Med Rehabil 2019; 98: 998-1004
• 20 Bezzerra EDS, Diffenthaeler F, Nune JP. et al. Influence of trunk position during three lunge exercises on muscular activation in trained women. Int J Exerc Sci 2021; 14: 202-210
• 21 The Physiotutors Podcast. Tendinopathy rehab 101; Physiotutors Podcast Ep. 020; Jill Cook; 2021. Im Internet: https://www.youtube.com/watch?v=ijJLSzBy6mM Stand: 25.05.2025
• 22 Kadi F, Charifi N, Denis C. et al. The behaviour of satellite cells in response to exercise: what have we learned from human studies?. Pflugers Arch 2005; 451: 319-327
• 23 Weineck J. Optimales Training: Leistungsphysiologische Trainingslehre unter besonderer Berücksichtigung des Kinder- und Jugendtrainings. 17. Aufl. Spitta; 2019
• 24 Izquierdo M, Gustavo D, Morley JE. Physical activity guidlines for older people; knowledge gaps and future directions. Lancet Healthy Longev 2021; 2: e380-e383