How The Bench Press Helps With Daily Life in Older Adulthood

When you think about a bench press, your mind probably jumps to images of sweaty gyms, grunting bodybuilders, and clanging metal plates. But what if we told you that the humble bench press could be one of the most valuable tools for your grandma—or even you at 70—to maintain independence and vitality?

The bench press is a powerful ally in the fight against age-related muscle loss and can significantly support Activities of Daily Living (ADLs) like lifting groceries, pushing open doors, or even getting up from a couch.

Here’s why older adults should consider adding bench pressing (or its gentle variations) to their weekly routine.

Muscle Mass Isn’t Just for Show

As we age, we naturally lose muscle mass—a process known as sarcopenia. Starting around age 30, we can lose 3–5% of muscle mass per decade if we’re not actively doing something about it (Volpi et al., 2018). For older adults, this loss isn’t just about aesthetics; it impacts mobility, balance, and strength—and ultimately, independence.

The bench press targets the chest (pectorals), shoulders (deltoids), and triceps, which are essential for many upper-body movements we take for granted—like pushing a heavy door or carrying a laundry basket.

ADLs That Benefit from Bench Press Strength

Here are just a few everyday tasks that get a boost from improved upper-body strength:

• Pushing yourself up from a chair or bed: This movement relies on triceps and chest strength.
• Carrying groceries: Strong arms and shoulders make it easier to manage bags without strain.
• Reaching into cabinets or overhead shelves: Shoulder and arm strength help with safe and stable reaching.
• Using a walker or pushing a wheelchair: Both require sustained upper-body engagement, especially in the triceps.

Studies show that upper-body strength is a strong predictor of physical functioning and ADL independence in older adults (Rantanen et al., 1999).

Bench Press Variations

Worried about trying a traditional barbell bench press? Don’t be. There are plenty of beginner-friendly adaptations:

• Dumbbell bench press – Easier on the shoulders and helps with balance and control.
• Resistance band chest press – Great for at-home workouts and rehab settings.
• Machine press – Provides added stability and control.

Even wall push-ups or floor push-ups on knees mimic the bench press movement and can build functional strength.

Bench Press for Brain Health

Resistance training, like bench pressing, doesn’t just benefit your muscles. It may also support cognitive function. A 2017 study showed that progressive resistance training was associated with improved executive functioning and memory in older adults (Liu-Ambrose et al., 2017).

More muscle = more movement = better blood flow to the brain = better thinking.

Getting Started with Bench Press Safely

Before diving in, older adults should:

1. Consult a healthcare provider—especially if they have chronic conditions or injuries.
2. Start with supervision—a personal trainer or physiotherapist can help with form and safety.
3. Focus on progression—slowly increasing resistance over time is the key to long-term gains.
4. Pair with a balanced program—include lower body and balance work too!

Final Thoughts

Bench pressing isn’t just about ego or aesthetics. For older adults, it can be a powerful movement that helps preserve independence, confidence, and quality of life.

Come and join us and start your bench pressing journey — you’re training for life.

References

• Liu-Ambrose, T., Best, J. R., Davis, J. C., et al. (2017). Aerobic and resistance training modifies regional brain volume in older adults. Journal of Aging and Physical Activity, 25(3), 371–376. https://doi.org/10.1123/japa.2016-0064
• Rantanen, T., Guralnik, J. M., Foley, D., et al. (1999). Midlife hand grip strength as a predictor of old age disability. JAMA, 281(6), 558–560. https://doi.org/10.1001/jama.281.6.558
• Volpi, E., Nazemi, R., & Fujita, S. (2018). Muscle tissue changes with aging. Current Opinion in Clinical Nutrition & Metabolic Care, 7(4), 405–410. https://doi.org/10.1097/00075197-200407000-00011