50 PRO PULSE SEPTEMBER \\ OCTOBER 2013

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When I was seven years old, I went to visit my grandmother in her new retirement home. It was my first time being around a large population of people over 55. What surprised me the most was how thin and short everybody seemed to be. Most of my grandmother’s neighbors were hunched over. When I asked my mom why everybody was short, she replied, “That’s what happens when you age.”

Today, as a personal trainer, I say, “Not so!”

Sarcopenia, age-related muscle deterioration, begins in our 30s. However, there’s good news. Sarcopenia can be slowed, or even reversed, with strength training.

Strength training with an older population must be deliberate and there are multiple factors to consider.

Range of Motion. Flexibility goes down with age. Did you know that strength training, if done correctly, can be nearly as effective as stretching? Because of the external load, if exercise is done through a full range of motion, it can have the same effect as having a partner help you stretch. So always use your full range of motion.

Repetition Range. This gets tricky. There are three main types of muscles: strong fast twitch, endurance slow twitch, and transitional. When we’re younger, transitional can be used as strong fast twitch. However, as we age, these muscles tend to be used for endurance. Because of this, you may get better results if you spend more time in the 12-15 reps range. Nevertheless,

strength will deteriorate quicker if you never dip into the 6-10 range. So, after 10 weeks of consistent strength training, incorporate a couple of multi-joint exercises with heavier weight and lower reps. A multi-joint exercise utilizes more than one joint to perform (e.g. a chest press recruits both the shoulder and elbow, whereas a bicep curl only recruits the elbow). Ask a friend, fitness specialist, or personal trainer to act as a spotter if you feel uncomfortable.

Frequency. Try to work each muscle group two to three times a week. Avoid working a sore muscle.

Volume. The factor most responsible for muscle soreness is volume. Start with just one set and add another set as your body gets accustomed. One to three sets is sufficient.

Floor exercises. A major risk for anybody over the age of 50 is falling. Over 80 percent of people over 50 who break a hip die within three years. That’s why I have my clients perform a good amount of floor-based exercises such as pushups, planks, crawls, and stretches. Being on the floor hardens the body to external pressures, improves coordination when standing up, and works those explosive leg muscles (it takes a surprising amount of power to get off the floor). Try to get on the floor and back up five or more times a workout.

If you haven’t already done so, be sure to schedule a FREE Get Started appointment with one of our personal trainers.

Aging Strongly