Safe and Effective Strength Training Very Important for Mature Adults

Once adults pass the physical prime of their teens and 20’s, they lose an average of 10 ounces of lean body mass a year. This is mostly in the form of muscle tissue. Few people actually lose 10 ounces of weight a year. Instead, most gain about a pound a year, so the loss of lean tissue is masked. Another way to look at this is the average person gains about one pound and 10 ounces of body fat per year. It is a process that is more insidious and crippling than osteoporosis but one few people notice until they realize it is getting difficult to climb the stairs or heft themselves off the sofa. This gradual loss of muscle strength is the main reason aging adults eventually have difficulty performing the tasks of daily living and ultimately lose their independence.

This phenomenon, called sarcopenia, is derived from Greek words for “vanishing flesh,” and is NOT an inevitable consequence of aging. It is instead an inevitable consequence of disuse.

Most of us have a good understanding of what is needed to successfully train the average middle age and younger adult, but fewer trainers understand the specifics of safe and effective strength training for the Baby Boomer and beyond client (age 47- 64+). Although the guidelines for older adults and adults with chronic conditions are similar to those for younger adults, there are key differences and points to consider.

When working with a deconditioned client, a primary goal is to build a solid base of strength. And, the most dramatic initial improvements in strength are realized when you use training methods that do not require great input from core stabilization muscles such as supported exercises with selectorized equipment. Why is this true? When the body calls on these stabilizing muscles, the targeted muscle, or muscle group, is worked at roughly 60% of its capacity. So you should initially begin with selectorized equipment if available. The next best option would be using bands, dumbbells or barbells and a seated (supported) position on a stable surface such as a weight bench. Unsupported exercises utilizing bands, balance balls, and dumbbells should be reserved for more advanced programs or in circumstances where other equipment is not readily available.

If this is an area of training that sounds interesting, you should consider continuing your education with advanced training to safely and effectively work with the mature adult who is experiencing the effects of aging. An excellent home-study CEC course that is recognized by all major certification organizations in the US and Canada is:
SrFit: Senior Fitness Specialty Certification

This in depth program (worth 19-24 CECs) will teach already certified and experienced personal trainers, lifestyle coaches, and athletic trainers to safely and effectively train adults age 45-62+ (Baby Boomers and Beyond). SrFit Home-study program

Personal Training Certification Organizations

American Academy of Health and Fitness: Fitness Specialty Certifications and Continuing Education Home Study Courses for Health and Fitness Professionals