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weight training for seniors
Posted on 12/14/19 at 6:17 am
Posted on 12/14/19 at 6:17 am
My parents will be 70yo next year and ive gotten them to agree to start some minor training. ill effectively be their coach, i have no coaches training. sorry in advance
im thinking of starting them on kettlebells and bodyweight movements. simple 1 and 2-arm swings, farmers carries, lunches, goblet squats, etc. they are both very active; but my mother does zero training with weights or cardio; my dad does some pushups and yoga stretching. any tips? thanks
im thinking of starting them on kettlebells and bodyweight movements. simple 1 and 2-arm swings, farmers carries, lunches, goblet squats, etc. they are both very active; but my mother does zero training with weights or cardio; my dad does some pushups and yoga stretching. any tips? thanks
8
Posted on 12/14/19 at 7:38 am to aldawg2323
Teach proper form and stretching. Start light and see if they like it and how their bodies respond. Work up slowly.
A lower back or hip injury could be detrimental. Allow for longer healing and recovery times.
A lower back or hip injury could be detrimental. Allow for longer healing and recovery times.
Posted on 12/14/19 at 7:39 am to aldawg2323
Start them off with the most effective lifts. Just start light and work up. Research shows that heavy compound lifts are the best for any age.
Posted on 12/14/19 at 10:01 am to LSU Patrick
Lunches?
Posted on 12/14/19 at 12:53 pm to aldawg2323
Pushups, pullups, squats, light KB swings are all great movements for them.
I'd recommend suitcase carries more than farmers walks for their goals. Planks should also be another good core stabilization workout.
My biggest thing would be figuring out how to plan programming and approach progressive overload. I might simply start them with 2x a week full body with 3 sets a movement. Do an upper pulling movement, an upper pushing movement, a lower pulling movement and a lower pushing movement, then some core work.
2x a week with 15 working sets is a fairly reasonable amount of frequency and volume. If they do well, up to 3x a week. For bodyweight movements, a good progressive overload goal is 1 additional rep per set every month. For weight, maybe adding 5 lb a month.
Heavily focus on form as they learn. Take some time to watch good videos yourself and if they work out together, have them form check each other. If they're doing the same movements, it will help their own learning curve.
I'd recommend suitcase carries more than farmers walks for their goals. Planks should also be another good core stabilization workout.
My biggest thing would be figuring out how to plan programming and approach progressive overload. I might simply start them with 2x a week full body with 3 sets a movement. Do an upper pulling movement, an upper pushing movement, a lower pulling movement and a lower pushing movement, then some core work.
2x a week with 15 working sets is a fairly reasonable amount of frequency and volume. If they do well, up to 3x a week. For bodyweight movements, a good progressive overload goal is 1 additional rep per set every month. For weight, maybe adding 5 lb a month.
Heavily focus on form as they learn. Take some time to watch good videos yourself and if they work out together, have them form check each other. If they're doing the same movements, it will help their own learning curve.
Posted on 12/14/19 at 12:59 pm to aldawg2323
Power cleans
Posted on 12/14/19 at 3:35 pm to aldawg2323
Heavy deadlifts
Posted on 12/14/19 at 3:39 pm to aldawg2323
Slow and easy. Avoid dynamic movements. Avoiding injury is key.
Posted on 12/14/19 at 4:59 pm to Jim Rockford
quote:
Avoiding injury is key
True
quote:
Avoid dynamic movements
False, biggest problems for seniors is their fast twitch muscles. They actually should focus on dynamic lifts but has to be light and like you said controlled to avoid injury.
Posted on 12/14/19 at 5:36 pm to lsu777
Some of the most impressive improvement in our CF gym come from the seniors. Recently one lady touched her toes for the first time in 15 or 20 years. Another ran a full 1/4mi lap for the first time in who knows how long. Both of these people cried when they accomplished those things.
They don't sound like impressive feats but consider where most seniors are, barely walking and losing mobility.
Controlled dynamic movements with appropriate scaling and weight will be life changing for seniors.
They don't sound like impressive feats but consider where most seniors are, barely walking and losing mobility.
Controlled dynamic movements with appropriate scaling and weight will be life changing for seniors.
This post was edited on 12/14/19 at 5:37 pm
Posted on 12/14/19 at 9:38 pm to aldawg2323
70 years old with not much weight training experience? Definitely don’t think they should be doing kettle bell swings or lunges. I would say very light and simple push and pull movements, nothing that is dynamic like a clean or “swing” or anything. Also, exercises on cable machines would probably be good. Seated row, tricep pushdowns etc.
Posted on 12/15/19 at 8:37 am to aldawg2323
thinking about this more. im a crossfitter and recent runner (did a 10k trail run saturday in 54:40). as i think about my 4 year experience in xfit, the first challenge was getting the posterior chain in shape for pulls. it took me a long time to learn the proper techniques for pulling a deadlift, as an example. feeling strong for picking stuff up from the ground and knowing the proper techniques is such a great feeling mentally. now i find myself using those same cues when putting my shoes on every morning, taking a drink from a water fountain, etc. i think im gonna start them with that lesson - likely just some pvc good mornings. hip hinge, taut back, feel the stretch and pull in the hamstring. from there transition to weighted kb deads, etc
Posted on 12/15/19 at 11:30 am to aldawg2323
Body weight and PVC is fine for form teaching. You definitely want to start light with a form emphasis.
I would also recommend using a box to teach squatting. If you have an adjustable one, ideally you can simply lower it as they build flexibility, form and confidence.
I would also recommend using a box to teach squatting. If you have an adjustable one, ideally you can simply lower it as they build flexibility, form and confidence.
Posted on 12/15/19 at 11:39 am to Rep520
quote:
Body weight and PVC is fine for form teaching. You definitely want to start light with a form emphasis.
Depending on their condition it might be actual strength work for many seniors.
I'm not an exercise specialist or a PT but I regularly visiting a PT for little issues and general maintenance, and I see a lot of seniors that can't do much. One exercise is literally just getting down on the ground on their chest and standing back up. It's a "burpee" and they are struggling - this is exactly why seniors need to exercise and get their asses kicked too.
This post was edited on 12/15/19 at 11:51 am
Posted on 12/15/19 at 12:16 pm to Hulkklogan
quote:
Depending on their condition it might be actual strength work for many seniors.
OP says they're both very active, but you're right. A lot of older people don't do any strength work and really suffer for it.
Just air squats would do wonders for a lot of people as they age.
Posted on 12/15/19 at 3:06 pm to Rep520
they are technically seniors, but dont look it. theyve taken pretty good care of themselves
thanks all for the feedback
thanks all for the feedback
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