SENIOR MOMENTS / Don’t Resist Resistance!

Volume 1, Number 8

By Dean Walters

Senior Moments is dedicated to the issues we all face as we progress through our years.

The health benefits of appropriate long-term (more than 12 weeks) resistance training in older adults (especially over 65) are well known. However, many older adults resist the idea of resistance exercise – especially those who have not exercised recently or have physical issues to deal with.

The benefits to long-term resistance exercise are well documented. They include improvements in muscle strength and endurance; other possible health benefits include increase in muscle mass, which translates into improvements in functional capacity, and a higher metabolic rate which can aide in maintaining and keeping a healthy weight.

In addition, increased weight bearing with resistance training is considered beneficial in improving bone density and fighting the effects of osteoporosis. Achieving appropriate levels of function is important for older adults so they are able to carry out most of the daily living skills necessary to lead independent lives. Since muscle wasting (sarcopenia) and weakness (mainly due to physical inactivity) is so prevalent in our aging population, more emphasis needs to be placed on starting resistance-training programs specifically for the older adult.

When considering beginning a resistance training program, it’s important to address some issues that might be contraindicated. For example, if you have orthopedic issues or are at a higher risk for cardiovascular disease (or in cardiac recovery), it is critical to receive prior approval from your physician. If possible, a collaborative effort between a personal trainer with specialized training in senior fitness and your physician can create the most effective AND the safest way to begin a new exercise program.

Resistance training studies with the elderly have indicated that no less than two, and no more than four days per week should be optimally effective and adequate in improving strength. Since the sessions should be structured so as to allow 48 hours between workouts, three days per week is preferred. For those beginning a resistance program, a total body workout is the simplest way to follow this schedule. In addition, the average duration should be approximately 30 minutes per session.

Exercises may be categorized as either multi-joint (i.e., bench press, shoulder press, leg press), or uni-joint (i.e. biceps curls, triceps extensions, leg extensions). In older adults, a resistance-training program should focus primarily on multi-joint exercises first. In addition, machines are recommended over free-weights, especially at first, because of skill-related and safety factors. As workouts progress, free-weight exercises can be added for level of skill, training status and functional capacity.

For these initial workouts to be most effective, it is important to attempt to incorporate all six muscle groups into a comprehensive resistance-training program (chest, shoulders, arms, back, abdomen and legs). For a 30-minute session, no more than two exercises per group is recommended to be effective and stay within the timeframe. Research has shown that intensities from 65%-75% of a one-rep weight maximum can significantly increase strength while simultaneously decreasing the risk of injury associated with higher intensities.

In order to continually enjoy improvements to functional capacity and strength, it is important to consistently incorporate progression and variation into the resistance-training regime. This can be accomplished by making adjustments to the training variables such as frequency, duration, exercises for each muscle group, sets and repetitions.

While this is a lot to consider if you’re beginning a senior workout, but the results are SO worth it. Get to it!

Dean Walters is a Board Certified Holistic Health Coach, a Certified Personal Trainer with specialties in Senior Fitness and Fitness Nutrition, and the owner of Well-Tech Nutrition. 305-849-1474.

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