Strength Training and Aging: A Pathway to Vitality and Wellness… Try this workout!

By Gabe Sanders PhD, NSCA-CSCS

Aging gracefully encompasses more than just preserving a youthful mindset; it crucially involves sustaining our physical strength and capabilities. As we grow older, a natural decline occurs in our skeletal muscles, which are vital for both movement and overall health, leading to a reduction in their mass and strength. However, this progression towards physical frailty is not inevitable.

One effective strategy to mitigate these age-related changes is resistance training. This form of exercise, commonly known for its association with weightlifting, is specifically designed to bolster muscular strength and endurance. It is especially advantageous for older adults, helping to reverse muscle mass loss (known as sarcopenia), improve physical functionality, and enhance overall independence.

Well-designed strength training program for older adults

The key to effective strength training for older adulthood lies in a tailored approach. A well-designed program should include:

1. Multi-Joint Exercises: Focus on exercises that work multiple muscle groups, such as squats, leg presses, or chest presses.
2. Intensity: Work towards lifting weights that are about 70–85% of your one-repetition maximum (1RM) – the maximum weight you can lift in a single repetition.
3. Repetitions and Sets: Aim for 2–3 sets of each exercise, with each set comprising 8–12 repetitions.
4. Frequency: Engage in strength training 2–3 times per week, ensuring a day of rest in between sessions.

Remember, safety and proper technique are paramount. It's advisable to start with lighter weights and gradually increase as your strength improves. Also, consider consulting with a fitness professional to ensure the exercises are performed correctly. By incorporating these principles into your exercise routine, you'll not only build muscle mass and strength but also improve your balance and mobility. This leads to a reduced risk of falls and injuries – a significant concern for aging adults. Moreover, the psychological benefits, such as improved self-esteem and reduced symptoms of depression and anxiety, cannot be overstated.

Example 3-Day Total Body Strength Program for Aging Adults

Day 1

1. Leg Press: 3 sets x 10 reps
2. Chest Press: 3 sets x 10 reps
3. Seated Row: 3 sets x 10 reps
4. Standing Calf Raises: 3 sets x 12 reps

Day 2

1. Leg Extension: 3 sets x 10 reps
2. Leg Curl: 3 sets x 10 reps
3. Overhead Press: 3 sets x 10 reps
4. Bicep Curl: 3 sets x 12 reps

 

Day 3

1. Squat: 3 sets x 10 reps
2. Deadlift: 3 sets x 10 reps
3. Lat Pull-down: 3 sets x 10 reps
4. Tricep Extension: 3 sets x 12 reps

Warm-up before, cool down afterward

Always warm up before starting your routine and cool down afterward with a stretch and light activity. And remember, consistency is key to seeing results. Embrace resistance training as a vital part of your journey towards a stronger, healthier version of yourself in your golden years.

Article’s Source

Fragala, Maren S.¹; Cadore, Eduardo L.²; Dorgo, Sandor³; Izquierdo, Mikel⁴; Kraemer, William J.⁵; Peterson, Mark D.⁶; Ryan, Eric D.⁷. Resistance Training for Older Adults: Position Statement from the National Strength and Conditioning Association. Journal of Strength and Conditioning Research 33(8):p 2019-2052, August 2019. DOI: 10.1519/JSC.0000000000003230

 

Vicki Doe Fitness-STORE

Discover the Vicki Doe Fitness-STORE—your destination for stylish apparel, fitness gear, and wellness essentials like yoga mats, water bottles, candles, and premium supplements. Shop now and elevate your health journey!

 

Resources

*Note: Some of the resources below may be affiliate links, meaning Vicki Doe Fitness receives a commission (at no extra cost to you) if you use the link to make a purchase. Thank you for your support!

Need relaxation and stress relief?  Try Yoga!

YogaDownload is the premier online destination for downloading/streaming online yoga, meditation, pilates, barre, and fitness classes. Online since 2009, they offer 1,700+ classes taught by professional instructors, including world-renowned yoga teachers the likes of Anna Forrest.

Join YogaDownload.com

 

Go to our Resources page-   For the most recommended tools, you need to succeed on your healthy living journey!!

 

Listen and share our podcast show- “It’s All About Health & Fitness-” Vicki Doe Fitness

Subscribe to Apple Podcast

Or anywhere that you listen to your favorite podcast.

 

To support this Website, Podcast, and all of our other health fitness educational media content,

Haywood Doe Consulting Co. LLC

https://paypal.me/vickidoefitnes