Training frequency. Research has demonstrated that two strength workouts a week produce almost as much physiological improvement as three weekly sessions, further reducing the time commitment necessary for obtaining muscle-building benefits.23,4

Training sets. Participants may perform more than one set of each exercise, but single-set training appears to be equally effective for strength development and is certainly more time-efficient.7 Previously inactive individuals should begin with one set of strength exercise for each major muscle group.

Training repetitions. Perhaps a more important training consideration for senior exercisers is the number of repetitions performed per set. Although research indicates no adverse effects associated with eight-repetition exercise sets, the American College of Sports Medicine recommends 10 to 15 repetitions per set for older adults.7,8,14

A recent study examined the heart-rate response to lower- and higher-repetition strength training.24 When using 85 percent of maximum resistance, the subjects completed about seven repetitions and reached a peak heart rate of approximately 70 percent of maximum. When using 70 percent of maximum resistance, the subjects completed about 13 repetitions and also reached a peak heart rate of approximately 70 percent of maximum. The difference was in the rate of cardiovascular response. On a repetition-by-repetition basis, heart rate increased almost twice as quickly with the seven repetition maximum weightload as with the 13 repetition maximum weightload. It would therefore seem prudent for unfit older adults to begin strength training with higher repetition protocols.

Training progression. Because the rate of strength development varies considerably from person to person and from muscle to muscle, it is not advisable to increase resistance on a particular time schedule. That is, raising the weightload by 5 pounds per week may be too little for John and too much for Jane, or too little in the leg press and too much in the bicep curl. For this reason, seniors should increase resistance only when they reach the high end of their repetition range. For example, seniors training with 10 to 15 repetitions per set should not increase the resistance until they can complete 15 repetitions in good form. To prevent doing too much too soon, the resistance should be increased by less than 5 percent at a time.

Training speed. There is general consensus that older adults should use controlled movement speeds when performing strength exercise. One study showed excellent and almost equal strength gains for subjects training with four-second, six-second and eight-second repetitions, all of which represent relatively slow exercise movements.20 Because six-second repetitions have a long and successful history, this training speed should be appropriate for senior exercisers. The preferred cadence is two seconds for the more demanding lifting phase (concentric muscle action) and four seconds for the less demanding lowering phase (eccentric muscle action).

Training range. An unpleasant aspect of the aging process is gradual loss of joint flexibility and functional movement range. Because strength improvement occurs only in the exercised part of the movement range, full-range strength exercise is essential for full-range strength.11 Seniors should therefore be encouraged to perform full-range strength training, working the muscles from positions of full stretch to complete contraction. However, if any aspect of the exercise action causes discomfort, the movement range should be adjusted accordingly.

Training technique. Controlled movement speed and full movement range are important aspects of training technique. In addition, older adults should always practice proper posture when performing strength exercise. Particular attention should be given to position stability and back support.

To avoid unnecessary increases in blood pressure, senior exercisers should never hold their breath (Valsalva effect) or hold the resistance in a static position (isometric effect). The best breathing pattern is to exhale during the more demanding lifting movement and to inhale during the less demanding lowering movement.

Getting started

More than 90 percent of the previously sedentary seniors who completed the South Shore YMCA basic strength-training program continue to perform strength exercises.22 In just two months, they experienced enough physical improvements to make regular strength exercise a permanent part of their lifestyles.

Nonetheless, during the initial training period, seniors respond more positively when instructors provide plenty of encouragement, attention and reinforcement.21 They also seem to appreciate concise exercise explanations and precise exercise demonstrations. Close supervision during the early stages is critical for helping older adults develop confidence and competence in their strength-training programs.

An important consideration during the first few teaching sessions is the order in which new exercises are presented. Participants rate some of the standard strength exercises harder to perform than others (Table 2). Using the Borg Scale of Perceived Exertion, 83 new trainees (average age 49 years) consistently ranked the leg extension, decline press, bicep curl and tricep extension exercises as the most challenging. It therefore makes sense to delay training on these machines until the participants master the less challenging exercises. Based on the responses in this study, you can introduce standard resistance machines in the following progressions:

Week 1: Low back, abdominal curl, neck flexion, neck extension

Week 2: Leg curl, lateral raise, super pullover, chest cross

Week 3: Leg extension, decline press, bicep curl, tricep extension

Summary

To replace the muscle loss, bone loss and metabolic rate reduction associated with the aging process, older adults must perform regular strength exercises. In addition to positive physiological adaptations, strength training is beneficial for blood pressure, blood lipid levels, glucose utilization, low-back pain, arthritic discomfort, gastrointestinal transit and psychological profiles.

Seniors should strength train two or three days a week, with about 10 to 12 exercises that address all of the major muscle groups. One set of 10 to 15 repetitions is recommended for the initial training program. Weight-load progressions should be less than 5 percent upon completing 15 repetitions in good form. Older adults are advised to use controlled movement speeds and full movement ranges, as well as proper posture and continuous breathing.

Instructors should provide concise explanations and precise demonstrations of all training exercises, which should be introduced in order from less challenging to more challenging. With ample levels of encouragement, attention and reinforcement, approximately 95 percent of the seniors who complete a standard strength-training program may be expected to make strength exercise an integral part of their personal lifestyles.

Table 1. Typical changes in bodyweight and body composition for a sedentary woman during the midlife years.
 

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A basic and brief program of sensible and supervised strength exercise is a safe and effective means for changing overweight kids into fit kids.

The key to exercise success is to start slowly and increase gradually, and to think: "lifelong." You are developing an exercise habit that will be with you for years to come.

Recent research suggests that age-appropriate strength-training programs have a lot to offer children and adolescents in terms of health, fitness and fun.

Strength training is all about increasing muscle strength. To do this a  muscle must be "loaded" with some type of resistance. It matters little whether the resistance is applied to a muscle via machines, barbells, dumbbells, stretch cords, sandbags, bricks or even other human beings.