Successful Strength Training for Mature Adults is Progressive and Allows for Sufficient Recovery

Two equally important factors facilitate the strength building process. The first is progressive resistance exercise to stress the muscles and stimulate physiological adaptation. I often see programs for older adults listed as “mild” or “light.” While the program might seem mild or light to you, what is important is that it challenges your client and fatigues the muscles being worked. If the program does not fatigue the muscles and is not progressive, it will not be successful. The second is sufficient recovery time to permit tissue repair, building, and protein overcompensation, leading to larger and stronger muscles. If muscles are not given enough time to rest, clients may develop overuse injuries and/or muscles may breakdown rather than build up. Strength training expert Wayne Westcott recommends that older adults allow 72-96 hours for recovery before exercising the same muscle group again. This is considerably different than the 48-hour guideline that is typically quoted as the industry standard.

Here are minimum guidelines for mature adults who are beginning a strength-training program:

· One exercise for each major muscle group.
· Twice per week.
· One set of 8-12 repetitions (six seconds per rep). Frailer adults - 15 reps per set.
· Increase weight load 1-3 lbs. upon completing 12 repetitions with proper form (15 for frail).

The minimum recommendations are just that: the minimum needed to maintain health and see fitness benefits. If a person can exceed the minimum, he or she can further improve personal fitness, improve management of an existing disease or condition, and reduce risk for health conditions and mortality. Increasing the number of sets and including more exercises and other advanced training options should be the goal after an introductory program for a mature client new to strength training.

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