Written by Garett Reid | NSCA, CSCS, CISSN, M.S.E.S.S
Fact checked by Tyler DiGiovanni, BSBM
FACT CHECKED
Now is the time for seniors to lift! There has been a shift in the way that training looks for seniors over the past few years. The importance of staying strong for a healthy body and increased longevity seems to finally start being understood by the general public. That is, more seniors are becoming more interested in fitness. However, there are a lot of things that seniors need to consider before jumping into the gym. This article will go over the importance of fitness for seniors and why a personalized plan is crucial.
Just starting out lifting and not sure where to begin? Or not seeing the progress you were hoping for? Our 12-week program will guide you in your fitness journey along with...
Benefits Of A Personalized Fitness Program For Seniors
We're first going to go over the benefits that a senior could expect from following a personalized fitness program. After, we'll then go through why seniors should invest in a personalized program and what specific variables they need to consider.
Build Muscle Mass & Strength
One of the most obvious benefits is a senior will build muscle mass and strength if they follow an appropriate personalized fitness program. As we age, even if we stay active we will naturally begin to lose both.
However, this process is significantly increased when a senior is not involved in a fitness program that contains a strength component.
By being involved in a personalized resistance training program, seniors can not only slow the process of muscle and strength loss, they actually reverse it and build muscle depending on their starting levels.¹
These adaptations to the muscles will be the foundation for many of the other benefits on this list. However, to optimize this adaptation, seniors need to be involved in a personalized program that's built to fit their needs.
Maintaining Independence
For many seniors, one of the top priorities in life is to preserve their independence and the ability to manage everyday tasks. Basically, this means being able to live an independent life and not rely on the help of their friends or families.
Of course, this doesn't mean being alone; it just means they are able to take care of their house and themselves without relying on others. This can have a monumental effect on a person's quality of life and general self-esteem.
Regular physical activity boosts strength, balance, and flexibility, which helps reduce the risk of falls and injuries that could compromise their autonomy.
Improving Quality of Life & Mental Health
As we just mentioned, regular physical activity has a massive effect on the quality of life of a senior. Above we mentioned how staying independent plays a role but there are many other changes going on as well.
Regular physical activity is deeply connected to mental and emotional health, and following a personalized fitness program is one way for seniors to stay consistent.
Numerous studies have shown that exercise has a profound effect on our brains and the release of various hormones.² Ask anyone who trains regularly, and they'll attest to this fact: you always feel better after a good workout!
Seniors who engage in regular exercise often report lower levels of depression and anxiety, along with improved mood, increased vitality, and a stronger sense of purpose.
Therefore, not only will seniors be able to get out and do the things they love, but they'll also be happier and more content!
Managing Chronic Conditions
Chronic conditions have been on the rise over the past few decades, meaning many seniors live with one or more chronic conditions such as;
- Arthritis
- Diabetes
- Heart disease
In fact, it's estimated that around 95% of adults older than 60 have at least one chronic condition, while almost 80% have two or more!³
While different conditions occur through different mechanisms, general exercise is one of the best ways to manage these conditions. While some can actually be reversed, others can at least have their symptoms mitigated and slow any progress while improving their overall health.
Supporting Bone Health
When we age while not following a progressive training program, the risk of osteoporosis rises. This then lends to an increase in painful and debilitating bone fractures.
While this can occur naturally as we age, it's not an inevitable process we have no control over. Having a personalized program that uses weight-bearing and resistance exercises can help enhance bone density. As a result, you can slow this natural process which results in a lower risk of fractures.
Promoting Social Interaction
Group exercise classes and fitness programs provide opportunities for seniors to connect with others, helping combat social isolation while boosting mental and emotional well-being. This sense of community is particularly beneficial for seniors who may otherwise feel disconnected.
This is what makes some involvement in group training so effective for this group. Now, group training doesn't need to make up every training session, but attending one twice a week can be the motivational factor for getting out and training.
Then, not only do these individuals get in their fitness, but they can form new relationships as well.
Therefore, group classes are a unique aspect of a seniors training program. Generally, we wouldn't recommend group classes unless the person really enjoyed them.
However, due to the motivational and social aspects, we would throw these in.
Special Considerations For Seniors When Following A Personalized Plan
We've established that seniors who follow a personalized fitness program will enjoy;
- Higher quality of life
- Better health
- Improved mobility and independence
- Improved mental health
To get these benefits, a senior's best chance is to follow a personalized program built for seniors. Here are some variables that are crucial for a seniors personalized fitness program.
A Consultation To Assess Fitness Levels And Health
Having a consultation is a crucial part of anyone's personalized program. However, it's increasingly important for seniors.
The primary reason is there can be a massive difference in the fitness and health of older adults. For example, writing a program for younger trainees is going to start at more or less the same place in terms of exercises and loads. When we're younger, our bodies are healthier and stronger naturally.
However, as we grow old, our individual health levels can start to vary from one another. For example, take two different seniors;
- Senior #1- Has been healthy and active their entire life
- Senior #2- Was active in their 20's but has been sedentary for the past 20 years
These two different individuals will most likely have drastically different levels of fitness and overall health. Senior #1 could probably hop on a resistance program, with initial load being the main question.
On the other hand, senior #2 will likely have various chronic health conditions, be overweight or obese, and have various issues with their mobility and joints.
You see, as we age, the effects of our life's decisions begin to have larger and larger effects on our bodies. This is what makes writing a personal fitness program so important for seniors as a qualified professional can address these issues.
Proper Exercise Selection
Based on the consultation, a qualified trainer should then lay out appropriate exercises. Obviously, this can only happen with a personalized fitness program due to the variables we spoke about above.
If a senior were to follow a pre-written program built for the younger generation, they would likely get injured and possibly not be able to even perform the exercises. Therefore, seniors need a personalized program that is written specifically for them to address any issues.
This is probably the most important reason a senior needs a personalized training plan, as it can vary greatly. For example, we generally recommend free weight exercises for healthy individuals in the general population.
However, if we have no other information, we will generally write a fitness program for seniors, starting with machines. Machines are easy to use and provide support for the lifter. This makes them a safer choice for seniors yet they'll still be very effective at increasing strength and mass.
Proper Loading And Progression
One of the most important aspects of a personalized program for seniors is that proper progressions are used. This is important for everyone but especially for seniors and especially, especially true for seniors who have been inactive for quite some time.
Again, seniors can increase muscle strength and add size. However, if they have been inactive, they are likely suffering from sarcopenia to some degree as well as lower levels of strength. This means that their beginning weights are going to be pretty low.
Now, while the weight should progress in weight, it's a good idea to keep jumps smaller than you would with a younger trainee.
Stop Underdosing! Seniors Need Progressive Overload
At the same time, another massive issue with the senior's training program is underdosing. By "underdosing," we are talking about the practice of prescribing too little weight and never progressing.
This practice is born from the belief that seniors are fragile and can't adapt to training. While it's good to be cautious and move slowly, under-dosing a training program isn't going to be sufficient to promote any of the benefits.
In order to ensure a senior sees the benefits like increased bone strength and stronger muscles, progressively heavier loads must be placed on the body.
Increase Physical Activity
Increasing physical activity is crucial for anyone, but again, it's especially true for seniors; this is why a walking program is crucial. Other popular choices are;
- Swimming club
- Racquetball
- Paddle tennis
Many seniors are retired and may not have much going on outside the house. These are the individuals who this is geared towards as these individuals need a purpose to get out and move!
From this viewpoint, any of these can work or any other activities of interest. Further, this can be the social interaction we discussed above.
Now, not all of these clubs have daily meet-ups, so a good walking program is still a good idea so that you can get out and move on days the club doesn't meet.
The Personalized Fitness Program For Seniors
As you see, there are a lot of variables that go into writing a seniors fitness program. This makes it impossible to write out a general plan for all seniors as there are so many variables that can greatly affect the fitness program.
With that said, we will give some basic guidelines.
- Strength training 2-3 times a week
- One of these can be a workout class
- Increase loads in a progressive manner
- Start a walking program or get involved in a sports program
Whatever you do, connecting with a professional who can assess your needs and prescribe a fitness program to address these needs is crucial to increase your quality of life!
Just starting out lifting and not sure where to begin? Or not seeing the progress you were hoping for? Our 12-week program will guide you in your fitness journey along with...
References
- Fragala, Maren S., et al. “Resistance Training for Older Adults: Position Statement from the National Strength and Conditioning Association.” Journal of Strength and Conditioning Research, vol. 33, no. 8, Aug. 2019, pp. 2019–2052, journals.lww.com/nsca-jscr/fulltext/2019/08000/resistance_training_for_older_adults__position.1.aspx, https://doi.org/10.1519/jsc.0000000000003230.
- “Publishers Panel.” Jkes.eu, 2024, jkes.eu/article/01.3001.0014.5854/en.
- Silberman, Susan. “Equity and the Costs of Chronic Disease: Who’s Impacted the Most?” Ncoa.org, 21 Apr. 2022, www.ncoa.org/article/the-inequities-in-the-cost-of-chronic-disease-why-it-matters-for-older-adults/.
Garett Reid
Author