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Strength Training Guidelines For The Elderly

by — Last updated: 2016-09-16 in Healthy Living

Table of Contents

A recent, unique study has shown that older adults who take part in strength training exercises two times a week, had a decreased mortality rate.

Strength training programmes in the elderly need to focus on multi-joint exercises, that is to say exercises which dynamically involve more than one joint in order to perform them. Exercises involving only one joint aren't discouraged, but they should only make up a small percentage of the programme.

Machines are recommended over the use of free weights such as dumbbells and barbells. This is done to prevent any possible injuries from occurring. Free weights can be used if the skill level and functional capacity of the user allows it. 

Muscle groups

The following are the areas which should be focused on and which muscle groups need to be exercised.

  • Chest - includes the pectoral muscles.
  • Shoulders - deltoids, rotator cuffs, scapular stabilizers and the trapezius muscles.
  • Arms - biceps, triceps and muscles of the forearm.
  • Upper back - latissimus dorsi.
  • Lower back - erector muscles.
  • Abdomen - rectus abdominus, oblique muscles and intercostal muscles.
  • Legs - gluteus for the hips, quadriceps for the thighs and the hamstring muscles.
It's very important to incorporate all these groups when performing strength training exercises. 1-2 exercises per muscle group is usually adequate enough but while one incorporates multi-joint exercises, they would in any case be exercising more than one of these mentioned groups at a time. It's also important to remember that the larger muscles groups, such as the back and the legs, should be exercised before the smaller muscle groups, such as the shoulders and arms.

Recommendations 

Elderly people taking part in strength training programmes are given the following suggestions:

  • Individuals should start by performing only 1 set of each available exercise.
  • They may then progress to performing no more than 3 sets of each exercise, depending on the individual's needs.
  • An average of 2 sets of each exercise is noted to be beneficial to most people.
  • A 2-3 minute rest period should be incorporated in between sets and exercises in order to avoid any excess fatigue.

Intensity allowance

Intensity refers to the most amount of weight which can be lifted by an individual for a specific exercise. For example, if a person can lift a maximum weight of 50kg while doing a bench press, and they manage 40kg during their set, then that means that their intensity rate is at 80%. Studies have shown that elderly people can tolerate higher intensity rates of up to 85%.

Intensity rates of 65-75% though have been shown to be beneficial in improving muscle mass and increasing muscle strength, while decreasing the risk of sustaining musculoskeletal injuries.

READ Tough Questions To Consider Before Your Elderly Parent Or In-Law Moves In With You

Repetitions

This refers to the number of times a certain exercise is performed in a set. An inverse relationship exists between repetitions (reps) and intensity, in that, as the intensity of the exercise increases then the reps should be decreased.

The following scale has been devised which indicates the ratio of the intensity of the exercise to how many reps should be performed.

  • 60% intensity = 16-20 reps.
  • 65% intensity = 14-15 reps.
  • 70% intensity = 12-13 reps.
  • 75% intensity = 10-11 reps.
  • 80% intensity = 8-9 reps.
  • 85% intensity = 6-7 reps.
  • 90% intensity = 4-5 reps.

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