STRENGTH TRAINING OVER 50: DELIVERING FITNESS FOR ADULTS AGED 50+: TAILORED STRENGTH AND CONDITIONING PROGRAMS
As our global population ages, our need for specialized fitness programmed for older adults also grows.
The challenge comes in how we create and deliver programs to suit our older audiences’ needs.
Many fitness routines fail to address the unique requirements of adults over 50, leaving a significant gap in effective coaching delivery and programming.
In this post, we’ll explore why tailored strength and conditioning programs are crucial and how they can help older adults regain strength, fitness, confidence, and balance.
UNIQUE NEEDS OF ADULTS AGED 50+
Older adults often face unique challenges, including a low or non-existent training age, low self-confidence, and physical limitations such as reduced strength, balance, and cardiovascular health.
These factors necessitate a specialized approach to fitness programming.
IMPORTANCE OF COACHING STYLE:
If we’re going to truly acknowledge these needs, it isn’t going to start with the exercises we program.
Creating a supportive and encouraging environment is crucial for older adults.
The way we coach, communicate, and deliver the program we’re putting together is as, if not more important than the exercises we have our clients perform.
We’re not training athletes to compete at the Olympics, or imposing any coach related biases on our clients.
We’re helping older clients avoid the embarrassment of being stuck on the toilet or needing a hand to get up off the couch.
We’re helping older clients move away from health conditions like type 2 diabetes, high blood pressure and cardiovascular disease.
That means our focus should be on building strong, caring relationships as much as it should be developing balance, conditioning and strength.
Personalized strength training over 50 can boost confidence and ensure safety, while an educational component helps participants understand the benefits of each exercise and proper form.
STRONG RELATIONSHIPS:
– We keep our Small Group Personal Training session size small. Strength training over 50 clients thrive with 6-10 clients per session ensures high personal attention from our coaches.
– first names for the win. It may sound simple, but remembering your client’s name goes a long way to building trust.
– Simple yet hard (as opposed to complex and easy. We prefer to “keep it simple” as this helps to build a strong, long-term relationships. Our clients want to know that they can trust us, and that we won’t make them look silly. Understanding this, we keep our small group personal training session structure, training programs, and coaching style simple yet effective, and sprinkle in FUN when appropriate.
DESIGNING AN EFFECTIVE PROGRAM:
A successful strength training over 50 program for older adults should include a simple framework of exercises.
Our main goals are strength to maintain bone health and muscles mass, balance, cardiovascular health and a general focus on everyday function.
To achieve these, our movement selections are key.
The main movements to build a program around:
BALANCE
Research indicates that balance training significantly reduces the risk of falls, a leading cause of injury among older adults.
A study published in the Journal of Aging and Physical Activity found that balance exercises improved stability and reduced fall rates in older populations.
Examples of balance training exercises:
- Single-leg stands: Improves preconception and ankle stability.
- Heel-to-toe walk: Enhances coordination and balance.
- Standing march: helps to improve hip and core strength as well as overall balance
CARDIOVASCULAR HEALTH
Cardiovascular exercises have been shown to lower blood pressure, improve heart health, and enhance endurance in older adults.
The American Heart Association recommends at least 150 minutes of moderate-intensity aerobic activity per week for older adults to maintain heart health.
Examples of cardiovascular health training exercises:
- Stationary Bike: Enhances cardiovascular endurance, strengthens the legs, and is gentle on the knees and hips.
- Rowing Machine: Engages multiple muscle groups, improves cardiovascular fitness, and is low-impact on the joints.
- Weighted Carries: Effectively enhance cardiovascular health while also building strength and stability.
STRENGTH TRAINING
Strength training over 50 increases muscle mass, improves bone density, and enhances metabolic health, all crucial for older adults. According to a study in the Journal of Strength and Conditioning Research, resistance training effectively combats age-related muscle loss (sarcopenia).
Box Squat: Combines the benefits of a traditional squat with the added stability of a box.
Kettlebell Deadlift: Targets the posterior chain muscles, including the glutes, hamstrings, and lower back. Provides a manageable starting point for beginners.
Dumbbell Press: A great alternative to the traditional barbell press, especially for beginners or those with limited shoulder mobility.
Gradual progression and adaptation are key, ensuring exercises are tailored to individual fitness levels.
NOVELTY IS OFTEN DISCUSSED IN PROGRAMMING.
Keeping things variable, not letting our clients get bored, changing things up, muscle confusion and so on are all statements that get thrown around when discussing programming.
For our purposes, strength training over 50, short to medium term repetition is king.
Our audience is looking to learn, build confidence and survive an environment they thought they may never belong in.
As a result, we have found strength training over 50 is better spent repeating simple movements over a 4-6 week cycle than they are learning new stuff every session.
EXAMPLE 6-WEEK PROGRAM
6-Week Training Program Template for Beginners Over 50
Overview:
– Sessions per Week: 2
– Duration: 6 weeks
– Components: Warm-up, Mobility, Main Strength Exercise, Cardiovascular Training
SESSION 1:
Warm-Up: 10 minutes
5 minutes of light cardio (e.g., rowing or stationary cycling)
5 minutes of dynamic stretches (e.g., hip mobility, shoulder mobility, core strengthening)
Balance Focus: 5 minutes
Single-leg Stands (10-15 seconds each leg, 2 sets)
Main Strength Exercise: 15 minutes
Goblet Box Squat – 8 to 12 reps, 2-3 sets
Ring Rows – 8 to 12 reps, 2-3 sets
Supine Knee Draw – 8 to 12 reps, 2-3 sets
Dumbbell Press – 8 to 12 reps, 2-3 sets
Cardiovascular Finisher: 5 minutes.
Choose 1 of the following
A – Single Arm Farmer’s Walk
B – Rowing Machine
C – Backwards Walking (slowly introduced safely)
Stretching/Cool Down: 5 minutes (Gentle stretching focusing on major muscle groups)
Samson Stretch, 30-60 seconds, 2-3 sets
Seated Shoulder Extension Stretch, 30-60 seconds, 2-3 sets
KEY POINTS:
Warm-Up: We always start with a warm-up to prepare the body for exercise.
Balance Focus: We build in balance exercises to improve stability and coordination.
Main Strength Exercise: We focus strength exercises each session to build muscle and strength.
Cardiovascular Training: We implement exercises that help to promote cardiovascular health and maintains heart and lung fitness.
Cool Down/Stretching: We finish each session with a cooldown of gentle stretching focusing on major muscle groups that helps to promote functional range of motion.
TIPS FOR SUCCESS
Consistency: Our clients stick to the schedule (Show up. Work hard. Live a great life.)
Progress Gradually: We methodically increase the duration and intensity of exercises as appropriate.
Listen to Your Body: We modify and progress exercises as needed based on individual fitness levels and physical limitations.
Stay Hydrated: We continually remind our clients to drink plenty of water before, during, and after exercise.
Celebrate Progress: It is important that we recognize and celebrate improvements in strength, balance, and cardiovascular fitness.
It is becoming common knowledge in the public view that strength training after 50 is crucial for maintaining overall health and quality of life as it helps counteract age-related muscle loss, improves bone density, and enhances metabolic function.
Our clients who are regularly engaging in monitored, individualized strength training programs can increase muscle mass, which supports better balance and reduces the risk of falls and fractures, while also boosting metabolism and aiding in weight management.
Additionally, we have found consistent training contributes to improved joint health, increased flexibility, and better mental well-being by reducing the risk of depression and anxiety.
What we have ultimately found is that strength training helps preserve independence and functionality, promoting a more active and healthy lifestyle as one ages.