Posted on March 27, 2017 by Jenny Cromack
Last Friday I had a consultation with a 91-year-old women about starting personal training, yes you read that right…91 years old! So maybe before you think about using the excuse of being too old, or it not be safe to exercise you should consider this woman. This got me to think about the challenges and differences that training an older adult would bring to the table. There are many differences, some physiological, some nutritional and others psychological.
So I don’t offend anyone I will reference the British Heart Foundation (BHF) for what they classify an older adult as:
- 50 – 64 Entering into older age
- 65 – 74 Transitional phase
- 75+ Frail adults
(BHF, 2003)
These categories, are nothing more than that, categories. There are many examples of powerlifters over the age of 65 squatting in excess of 204kg and bench pressing over 160kg – proof that age is just a number.
So now you know it is possible to exercise at literally any age, what are the benefits of exercise for older adults?
Physiological benefits of exercise in later life
in summary exercise maintains function and active lifespan
- Elderly muscles are responsive to resistance training
- Increasing exercise levels = 20-40% reduced risk of hip fractures
- Attenuate age related changes in the immune system
- Subjective well-being is improved by longer term aerobic fitness
What effect does aging have on strength and power?
Research indicates that muscle strength declines by approximately 15% per decade in the sixth and seventh decade and about 30% thereafter (Danneskoild-Samsoeet al. 1984). Loss of power is evident even sooner, from 40 years. Many people think power is a quality only relatable to athletes and sports performers. Power is also a very functional quality, the ability for muscles to produce force rapidly is vital and may serve as a protective mechanism in falling. Falls in older people have been shown to be one of the top causes of injury and may lead to death. Improvement in muscular power should be a primary training goal in older populations.
So the question is how do we limit this decline in performance, here is what the research suggests:
– Frequency: 2-4 days per week (48 hours between sessions)
– Duration: Avoid lengthy sessions keep <45 minutes
– Choice of exercise: multi-joint exercises using machines
– Order of exercise: multi-joint before single-joint
– Number of sets: 1-3 sets
– Intensity: able to tolerate intensities of up to 85% 1RM, 65-75% best
– Number of repetitions: 10-15 repetitions
These guidelines are taken from ACSM
I guess the bottom line is you can get immensely strong and fit 70 year olds and very unfit 30 years, but it NEVER too late to increase your fitness through resistance training. Grab a barbell and squat rack and crack on!!