Where should I start?

elderlyfitness functionalmovementtraining healthyaging seniorworkout strengthtrainingforseniors Apr 17, 2024

Importance of Strength Training for Older Adults

As we age, maintaining muscle mass and bone density becomes increasingly important for overall health and wellbeing. Strength training offers numerous benefits, including improved balance, reduced risk of falls, and enhanced mobility. It's a crucial component of healthy aging.

Dispelling Myths about Strength Training

The online portrayal of strength training for older individuals often complicates the process, leading to unnecessary intimidation. It's important to debunk the myths and emphasize that getting started with strength training doesn't have to be overly complex or daunting. We'll show you how to simplify the approach.

Assessment and Customized Warmup

Before diving into the routine, it's essential to assess your body shape and identify strengths and weaknesses. A customized warmup, involving floor movements and weighted carries tailored to individual abilities, sets the stage for a safe and effective strength training session.

Starting Exercises for New Trainees

For beginners, starting with box squats and push-up variations is highly effective. Box squats help in teaching control of the pelvis and rib cage, frontloading weight, and sitting back in the hips. Additionally, incorporating push-up variations such as bear hold, slow-motion mountain climber, crawling, and seated pull-down can be adjusted based on individual needs to facilitate scapula movement.

Focus on Scapular Movement and Stacking

The initial weeks of training emphasize scapular movement and stacking, including variations such as crawling on elbows and knees or holding statically. Progression to half kneeling exercises aids in assessing movement patterns and shoulder blade control, laying the foundation for sustained progress.

Initial Emphasis on Movement Patterns and Control

The first four to six weeks of training are dedicated to teaching the actual movements and control. The focus lies in teaching individuals to move their shoulder blades, hips, and control the stack, ensuring a solid foundation for future progress.

Choosing Programs for Beginners

Starting with bodyweight programs is ideal for beginners, gradually progressing with renowned programs such as Jim Wiler's 531, incorporating modifications for individual requirements. Safety squat bars, trap bars, and varied exercises cater to diverse needs, keeping the approach simple yet effective.

Simplicity and Focus on Feeling Good

It's essential to emphasize that exercises don't have to be overly complicated, even for high-level athletes. The key is to focus on getting stronger and feeling good, mastering the fundamentals, and gradually building upon a strong foundation. Remember, simplicity is key.

Upcoming Topics and Common Mistakes

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Conclusion

Starting strength training at an older age doesn't have to be daunting. Simplify the process, focus on fundamental movements, and embrace the journey towards feeling stronger and healthier. Remember, it's never too late to get started!

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