{"id":14150,"date":"2025-05-09T04:17:26","date_gmt":"2025-05-08T21:17:26","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=14150"},"modified":"2025-05-09T04:17:26","modified_gmt":"2025-05-08T21:17:26","slug":"strength-training-for-longevity-healthspan-and-strengthspan","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=14150","title":{"rendered":"Strength Training for Longevity, Healthspan and Strengthspan"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div itemprop=\"articleBody\">\n<p>\u00a0<\/p>\n<table style=\"border-collapse: collapse; width: 100%; border-width: 1px; background-color: #dadfe1;\" border=\"1\">\n<colgroup>\n<col style=\"width: 99.8936%;\"\/><\/colgroup>\n<p>&#13;<\/p>\n<tbody>&#13;<\/p>\n<tr>&#13;<\/p>\n<td style=\"border-width: 1px;\">&#13;<\/p>\n<p style=\"text-align: center;\"><span style=\"font-size: 13pt;\"><strong>Key Takeaways<\/strong><\/span><\/p>\n<p>&#13;<\/p>\n<p><span style=\"font-size: 13pt;\">The importance of strength training for seniors in terms of expanding longevity, healthspan and strengthspan cannot be overstated. In addition to covering the connections between sarcopenia and overall wellness and explaining exactly why muscle mass declines with age, this blog provides practical exercise programming guidelines, along with a sample full-body workout that can be tailored to align with your clients\u2019 goals, abilities and experience.\u00a0<\/span><\/p>\n<p>&#13;<\/p>\n<p><span style=\"font-size: 13pt;\">Read on to learn everything you need to know to help clients get started with a safe and effective workout that will make them feel stronger, healthier and more independent as they grow older. \u00a0<\/span><\/p>\n<p>&#13;\n<\/td>\n<p>&#13;<br \/>\n<\/tr>\n<p>&#13;<br \/>\n<\/tbody>\n<p>&#13;<br \/>\n<\/table>\n<p>\u00a0<\/p>\n<p><span class=\"TextRun SCXW206101359 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW206101359 BCX8\">As all health coaches and exercise professionals know, e<\/span><span class=\"NormalTextRun SCXW206101359 BCX8\">xercise<\/span> <span class=\"NormalTextRun SCXW206101359 BCX8\">is vital for <\/span><span class=\"NormalTextRun SCXW206101359 BCX8\">living a long, healthy life<\/span><span class=\"NormalTextRun SCXW206101359 BCX8\">. <\/span><span class=\"NormalTextRun SCXW206101359 BCX8\">Few things have a greater impact on a <\/span><span class=\"NormalTextRun ContextualSpellingAndGrammarErrorV2Themed SCXW206101359 BCX8\">person\u2019s<\/span> <\/span><a class=\"Hyperlink SCXW206101359 BCX8\" href=\"https:\/\/www.acefitness.org\/resources\/pros\/expert-articles\/8730\/the-longevity-buzzword-understanding-aging-lifespan-healthspan-and-the-role-of-exercise\/\" target=\"_blank\" rel=\"noreferrer noopener\"><span class=\"TextRun Underlined SCXW206101359 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW206101359 BCX8\" data-ccp-charstyle=\"Hyperlink\">longevity<\/span><\/span><\/a><span class=\"TextRun SCXW206101359 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW206101359 BCX8\">, or how long they live<\/span><span class=\"NormalTextRun SCXW206101359 BCX8\">.<\/span><span class=\"NormalTextRun SCXW206101359 BCX8\"> Two recent ACE blogs looked at <\/span><\/span><a class=\"Hyperlink SCXW206101359 BCX8\" href=\"https:\/\/www.acefitness.org\/resources\/pros\/expert-articles\/8813\/optimizing-healthspan-and-quality-of-life-a-global-consensus-on-the-evidence\/\" target=\"_blank\" rel=\"noreferrer noopener\"><span class=\"TextRun Underlined SCXW206101359 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW206101359 BCX8\" data-ccp-charstyle=\"Hyperlink\">healthspan<\/span><\/span><\/a><span class=\"TextRun SCXW206101359 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW206101359 BCX8\"> (the number of years a person can live without chronic or debilitating disease) and <\/span><\/span><a class=\"Hyperlink SCXW206101359 BCX8\" href=\"https:\/\/www.acefitness.org\/resources\/pros\/expert-articles\/8775\/strengthspan-insights-into-healthy-aging-and-strength\/\" target=\"_blank\" rel=\"noreferrer noopener\"><span class=\"TextRun Underlined SCXW206101359 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW206101359 BCX8\" data-ccp-charstyle=\"Hyperlink\">strengthspan<\/span><\/span><\/a><span class=\"TextRun SCXW206101359 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW206101359 BCX8\"> (a measure of physical strength over a lifespan<\/span><span class=\"NormalTextRun SCXW206101359 BCX8\">, which <\/span><span class=\"NormalTextRun SCXW206101359 BCX8\">directly relates<\/span><span class=\"NormalTextRun SCXW206101359 BCX8\"> to the ability to function independently and move safely as we age<\/span><span class=\"NormalTextRun SCXW206101359 BCX8\">)<\/span><span class=\"NormalTextRun SCXW206101359 BCX8\">.<\/span><span class=\"NormalTextRun SCXW206101359 BCX8\"> Healthspan and <\/span><span class=\"NormalTextRun SpellingErrorV2Themed SCXW206101359 BCX8\">strengthspan<\/span><span class=\"NormalTextRun SCXW206101359 BCX8\"> define <\/span><span class=\"NormalTextRun SCXW206101359 BCX8\">not how long we live, but how well.<\/span><\/span><span class=\"EOP SCXW206101359 BCX8\" data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<p><strong>Strength training can pay huge dividends later in life in terms of expanding not only longevity, but also healthspan and strengthspan\u2014and the earlier a person gets started, the better.<\/strong> So many age-related concerns that impact quality of life, from balance and grip strength to osteoporosis and sarcopenia, can be countered by building muscular strength and function early in life and then maintaining it as we grow older. That said, it\u2019s never too late to get started and reap the benefits of strength training.\u00a0<\/p>\n<p><strong>Sarcopenia and Overall Wellness<\/strong><\/p>\n<p><span class=\"TextRun SCXW68465861 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW68465861 BCX8\">This blog focuses on <\/span><\/span><a class=\"Hyperlink SCXW68465861 BCX8\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK560813\/\" target=\"_blank\" rel=\"noreferrer noopener\"><span class=\"TextRun Underlined SCXW68465861 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW68465861 BCX8\" data-ccp-charstyle=\"Hyperlink\">sarcopenia<\/span><\/span><\/a><span class=\"TextRun SCXW68465861 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW68465861 BCX8\">, which is <\/span><span class=\"NormalTextRun SCXW68465861 BCX8\">defined as an<\/span><span class=\"NormalTextRun SCXW68465861 BCX8\"> age-related decline in muscle mass, <\/span><span class=\"NormalTextRun SCXW68465861 BCX8\">strength<\/span><span class=\"NormalTextRun SCXW68465861 BCX8\"> and performance<\/span><span class=\"NormalTextRun SCXW68465861 BCX8\">.<\/span><\/span><\/p>\n<p><span class=\"TextRun SCXW68465861 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW68465861 BCX8\"><span class=\"TextRun SCXW66641855 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW66641855 BCX8\">Muscle strength and mass increase from birth until they reach their peak around the age of<\/span> <\/span><a class=\"Hyperlink SCXW66641855 BCX8\" href=\"https:\/\/www.nia.nih.gov\/news\/how-can-strength-training-build-healthier-bodies-we-age\" target=\"_blank\" rel=\"noreferrer noopener\"><span class=\"TextRun Underlined SCXW66641855 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW66641855 BCX8\" data-ccp-charstyle=\"Hyperlink\">30<\/span><span class=\"NormalTextRun SCXW66641855 BCX8\" data-ccp-charstyle=\"Hyperlink\"> to <\/span><span class=\"NormalTextRun SCXW66641855 BCX8\" data-ccp-charstyle=\"Hyperlink\">35 years old<\/span><\/span><\/a><span class=\"TextRun SCXW66641855 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW66641855 BCX8\">. After this time<\/span><span class=\"NormalTextRun SCXW66641855 BCX8\">,<\/span><span class=\"NormalTextRun SCXW66641855 BCX8\"> muscle performance and power begin to decline at a slow and gradual pace<\/span><span class=\"NormalTextRun SCXW66641855 BCX8\"> until the age of 70 for men and 65 for women<\/span><span class=\"NormalTextRun SCXW66641855 BCX8\">,<\/span><span class=\"NormalTextRun SCXW66641855 BCX8\"> at which point the rates decline more rapidly. <\/span><span class=\"NormalTextRun SCXW66641855 BCX8\">In total, this can lead to<\/span> <\/span><a class=\"Hyperlink SCXW66641855 BCX8\" href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S156816371830134X\" target=\"_blank\" rel=\"noreferrer noopener\"><span class=\"TextRun Underlined SCXW66641855 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW66641855 BCX8\" data-ccp-charstyle=\"Hyperlink\">~50%<\/span><\/span><\/a><span class=\"TextRun SCXW66641855 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW66641855 BCX8\"> loss in mass by the time a person reaches their <\/span><span class=\"NormalTextRun SCXW66641855 BCX8\">eight<\/span><span class=\"NormalTextRun SCXW66641855 BCX8\">h<\/span><span class=\"NormalTextRun SCXW66641855 BCX8\"> or ninth<\/span><span class=\"NormalTextRun SCXW66641855 BCX8\"> decade of life. In addition, <\/span><span class=\"NormalTextRun SCXW66641855 BCX8\">m<\/span><span class=\"NormalTextRun SCXW66641855 BCX8\">uscle function is lost at a rate of about <\/span><\/span><a class=\"Hyperlink SCXW66641855 BCX8\" href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S156816371830134X\" target=\"_blank\" rel=\"noreferrer noopener\"><span class=\"TextRun Underlined SCXW66641855 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW66641855 BCX8\" data-ccp-charstyle=\"Hyperlink\">2.5<\/span><span class=\"NormalTextRun SCXW66641855 BCX8\" data-ccp-charstyle=\"Hyperlink\"> to <\/span><span class=\"NormalTextRun SCXW66641855 BCX8\" data-ccp-charstyle=\"Hyperlink\">3%<\/span><\/span><\/a><span class=\"TextRun SCXW66641855 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW66641855 BCX8\"> per year in women and <\/span><\/span><a class=\"Hyperlink SCXW66641855 BCX8\" href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S156816371830134X\" target=\"_blank\" rel=\"noreferrer noopener\"><span class=\"TextRun Underlined SCXW66641855 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW66641855 BCX8\" data-ccp-charstyle=\"Hyperlink\">3<\/span><span class=\"NormalTextRun SCXW66641855 BCX8\" data-ccp-charstyle=\"Hyperlink\"> to <\/span><span class=\"NormalTextRun SCXW66641855 BCX8\" data-ccp-charstyle=\"Hyperlink\">4%<\/span><\/span><\/a><span class=\"TextRun SCXW66641855 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW66641855 BCX8\"> in men beginning at about age 75.\u00a0<\/span><\/span><\/span><\/span><\/p>\n<table style=\"border-collapse: collapse; width: 100.036%; border-width: 1px; background-color: #dadfe1;\" border=\"1\">\n<colgroup>\n<col style=\"width: 99.8919%;\"\/><\/colgroup>\n<p>&#13;<\/p>\n<tbody>&#13;<\/p>\n<tr>&#13;<\/p>\n<td style=\"border-width: 1px;\">&#13;<\/p>\n<p><span style=\"font-size: 13pt;\"><strong>Why Muscle Mass Declines with Age<\/strong><\/span><\/p>\n<p>&#13;<\/p>\n<p><span style=\"font-size: 13pt;\"><span class=\"TextRun SCXW53335725 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW53335725 BCX8\">Sarcopenia <\/span><span class=\"NormalTextRun SCXW53335725 BCX8\">is related to the following underlying <\/span><\/span><a class=\"Hyperlink SCXW53335725 BCX8\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK560813\/\" target=\"_blank\" rel=\"noreferrer noopener\"><span class=\"TextRun Underlined SCXW53335725 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW53335725 BCX8\" data-ccp-charstyle=\"Hyperlink\">pathophysiology<\/span><\/span><\/a><span class=\"TextRun SCXW53335725 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW53335725 BCX8\">:<\/span><\/span><\/span><\/p>\n<p>&#13;<\/p>\n<ul>&#13;<\/p>\n<li style=\"font-size: 13pt;\"><span class=\"TextRun SCXW53335725 BCX8\" lang=\"EN-US\" style=\"font-size: 13pt;\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW53335725 BCX8\"><em><span class=\"TextRun Highlight SCXW260035075 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW260035075 BCX8\">Age-related declines in anabolic hormones<\/span><span class=\"NormalTextRun SCXW260035075 BCX8\">:<\/span><\/span><\/em><span class=\"TextRun SCXW260035075 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW260035075 BCX8\"><em> <\/em>Hormones such as testosterone, human growth hormone and insulin-like growth factor-1<\/span> <span class=\"NormalTextRun SCXW260035075 BCX8\">that promote the development, maintenance or rejuvenation of muscle tissue decline with age.<\/span><\/span><\/span><\/span><\/li>\n<p>&#13;<\/p>\n<li style=\"font-size: 13pt;\"><span class=\"TextRun SCXW53335725 BCX8\" lang=\"EN-US\" style=\"font-size: 13pt;\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW53335725 BCX8\"><span class=\"TextRun SCXW260035075 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW260035075 BCX8\"><em><span class=\"TextRun Highlight SCXW87029746 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW87029746 BCX8\">Insulin <\/span><span class=\"NormalTextRun SCXW87029746 BCX8\">r<\/span><span class=\"NormalTextRun SCXW87029746 BCX8\">esistance<\/span><span class=\"NormalTextRun SCXW87029746 BCX8\">:<\/span><\/span><\/em> <span class=\"TextRun SCXW87029746 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW87029746 BCX8\">The c<\/span><span class=\"NormalTextRun SCXW87029746 BCX8\">hange in body composition such that muscle mass decreases and adipose tissue increases with age is termed sarcopenic obesity<\/span><span class=\"NormalTextRun SCXW87029746 BCX8\">.<\/span><span class=\"NormalTextRun SCXW87029746 BCX8\"> These changes are associated with metabolic dysfunction<\/span><span class=\"NormalTextRun SCXW87029746 BCX8\">, including<\/span><span class=\"NormalTextRun SCXW87029746 BCX8\"> in<\/span><span class=\"NormalTextRun SCXW87029746 BCX8\">s<\/span><span class=\"NormalTextRun SCXW87029746 BCX8\">ulin resistance<\/span><span class=\"NormalTextRun SCXW87029746 BCX8\">,<\/span><span class=\"NormalTextRun SCXW87029746 BCX8\"> and lead to an accumulation of visceral fat mass. Insulin resistance is inversely related to skeletal muscle mass.<\/span><\/span><\/span><\/span><\/span><\/span><\/li>\n<p>&#13;<\/p>\n<li style=\"font-size: 13pt;\"><span class=\"TextRun SCXW53335725 BCX8\" lang=\"EN-US\" style=\"font-size: 13pt;\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW53335725 BCX8\"><span class=\"TextRun SCXW260035075 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW260035075 BCX8\"><span class=\"TextRun SCXW87029746 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW87029746 BCX8\"><em><span class=\"TextRun SCXW135963605 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW135963605 BCX8\">Age-related neurodegeneration<\/span><span class=\"NormalTextRun SCXW135963605 BCX8\">:<\/span><\/span><\/em><span class=\"TextRun SCXW135963605 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW135963605 BCX8\"> The neurological system is <\/span><span class=\"NormalTextRun SCXW135963605 BCX8\">directly related<\/span><span class=\"NormalTextRun SCXW135963605 BCX8\"> to muscle fiber recruitment<\/span><span class=\"NormalTextRun SCXW135963605 BCX8\">,<\/span><span class=\"NormalTextRun SCXW135963605 BCX8\"> and neurodegeneration progressively occurs with age. These changes in alpha motor neurons, nerve fibers and neuromuscular junctions may lead to a decrease in musc<\/span><span class=\"NormalTextRun SCXW135963605 BCX8\">ular<\/span><span class=\"NormalTextRun SCXW135963605 BCX8\"> strength and size.<\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/li>\n<p>&#13;<\/p>\n<li style=\"font-size: 13pt;\"><span class=\"TextRun SCXW53335725 BCX8\" lang=\"EN-US\" style=\"font-size: 13pt;\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW53335725 BCX8\"><span class=\"TextRun SCXW260035075 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW260035075 BCX8\"><span class=\"TextRun SCXW87029746 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW87029746 BCX8\"><span class=\"TextRun SCXW135963605 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW135963605 BCX8\"><span class=\"TextRun SCXW113580170 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><em><span class=\"NormalTextRun SCXW113580170 BCX8\">Age-related increases in inflammatory markers<\/span><span class=\"NormalTextRun SCXW113580170 BCX8\">:<\/span><\/em> <\/span><span class=\"TextRun SCXW113580170 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW113580170 BCX8\">Older individuals often display elevated levels of inflammatory markers such as tumor necrosis factor-alpha, C-reactive protein, interleukin-6<\/span><span class=\"NormalTextRun SCXW113580170 BCX8\"> a<\/span><span class=\"NormalTextRun SCXW113580170 BCX8\">nd interleukin-1 that may lead to increased catabolism, or muscle breakdown instead of growth.<\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/li>\n<p>&#13;\n<\/ul>\n<p>&#13;\n<\/td>\n<p>&#13;<br \/>\n<\/tr>\n<p>&#13;<br \/>\n<\/tbody>\n<p>&#13;<br \/>\n<\/table>\n<p>\u00a0<\/p>\n<p><span class=\"TextRun SCXW104531419 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW104531419 BCX8\">Some clients may wonder why muscular strength\u00a0<\/span><span class=\"NormalTextRun SCXW104531419 BCX8\">is so important. After all, how strong do we really need to be when we get older? The truth is, s<\/span><span class=\"NormalTextRun SCXW104531419 BCX8\">arcopenia is <\/span><span class=\"NormalTextRun SCXW104531419 BCX8\">most problematic<\/span><span class=\"NormalTextRun SCXW104531419 BCX8\"> because it<\/span><span class=\"NormalTextRun SCXW104531419 BCX8\"> is associated with an increased risk for many <\/span><\/span><a class=\"Hyperlink SCXW104531419 BCX8\" href=\"https:\/\/bmcgeriatr.biomedcentral.com\/articles\/10.1186\/s12877-024-04764-1#:~:text=Meta%2Danalyses%20performed%20in%202017,individuals%20%5B17%2C%2018%5D.\" target=\"_blank\" rel=\"noreferrer noopener\"><span class=\"TextRun Underlined SCXW104531419 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW104531419 BCX8\" data-ccp-charstyle=\"Hyperlink\">adverse health outcomes<\/span><\/span><\/a><span class=\"TextRun SCXW104531419 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW104531419 BCX8\">, such as <\/span><span class=\"NormalTextRun SCXW104531419 BCX8\">hospitalization, <\/span><span class=\"NormalTextRun SCXW104531419 BCX8\">functional decline,<\/span> <\/span><a class=\"Hyperlink SCXW104531419 BCX8\" href=\"https:\/\/www.nia.nih.gov\/news\/how-can-strength-training-build-healthier-bodies-we-age\" target=\"_blank\" rel=\"noreferrer noopener\"><span class=\"TextRun Underlined SCXW104531419 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW104531419 BCX8\" data-ccp-charstyle=\"Hyperlink\">higher rates of falls<\/span><\/span><\/a><span class=\"TextRun SCXW104531419 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW104531419 BCX8\">, chronic disease, <\/span><\/span><a class=\"Hyperlink SCXW104531419 BCX8\" href=\"https:\/\/www.nia.nih.gov\/news\/how-can-strength-training-build-healthier-bodies-we-age\" target=\"_blank\" rel=\"noreferrer noopener\"><span class=\"TextRun Underlined SCXW104531419 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW104531419 BCX8\" data-ccp-charstyle=\"Hyperlink\">nursing home admissions<\/span><\/span><\/a><span class=\"TextRun SCXW104531419 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW104531419 BCX8\">, <\/span><span class=\"NormalTextRun SCXW104531419 BCX8\">increased healthcare costs<\/span><span class=\"NormalTextRun SCXW104531419 BCX8\"> and even mortality.<\/span><\/span><\/p>\n<p><span class=\"TextRun SCXW104531419 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW104531419 BCX8\"><span class=\"TextRun SCXW220443974 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW220443974 BCX8\">Of course, a<\/span><span class=\"NormalTextRun SCXW220443974 BCX8\">ging is a process that <\/span><span class=\"NormalTextRun SCXW220443974 BCX8\">is going to take place no matter what<\/span><span class=\"NormalTextRun SCXW220443974 BCX8\">.<\/span> <span class=\"NormalTextRun SCXW220443974 BCX8\">The good news <\/span><span class=\"NormalTextRun SCXW220443974 BCX8\">i<\/span><span class=\"NormalTextRun SCXW220443974 BCX8\">s that<\/span><span class=\"NormalTextRun SCXW220443974 BCX8\">, unlike aging,<\/span><span class=\"NormalTextRun SCXW220443974 BCX8\"> physical activity is a variable that can be changed. In fact, <\/span><\/span><strong><span class=\"TextRun Highlight SCXW220443974 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW220443974 BCX8\">declines in strength and power that occur with aging can be <\/span><\/span><a class=\"Hyperlink SCXW220443974 BCX8\" href=\"https:\/\/www.nia.nih.gov\/news\/how-can-strength-training-build-healthier-bodies-we-age\" target=\"_blank\" rel=\"noreferrer noopener\"><span class=\"TextRun Highlight Underlined SCXW220443974 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW220443974 BCX8\" data-ccp-charstyle=\"Hyperlink\">substantially slowed down<\/span><\/span><\/a><\/strong><span class=\"TextRun Highlight SCXW220443974 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><strong><span class=\"NormalTextRun SCXW220443974 BCX8\"> by leading and <\/span><span class=\"NormalTextRun SCXW220443974 BCX8\">maintaining<\/span><\/strong><span class=\"NormalTextRun SCXW220443974 BCX8\"><strong> an active lifestyle<\/strong>.<\/span><\/span> <span class=\"TextRun SCXW220443974 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW220443974 BCX8\">Unfortunately,<\/span> <span class=\"NormalTextRun SCXW220443974 BCX8\">only about <\/span><\/span><a class=\"Hyperlink SCXW220443974 BCX8\" href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/39750973\/\" target=\"_blank\" rel=\"noreferrer noopener\"><span class=\"TextRun Underlined SCXW220443974 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW220443974 BCX8\" data-ccp-charstyle=\"Hyperlink\">14% of <\/span><span class=\"NormalTextRun SCXW220443974 BCX8\" data-ccp-charstyle=\"Hyperlink\">older adults<\/span><\/span><\/a><span class=\"TextRun SCXW220443974 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW220443974 BCX8\"> (65 and older) meet physical activity guidelines for both aerobic and <\/span><span class=\"NormalTextRun SCXW220443974 BCX8\">muscle-strengthening activity.<\/span><\/span><\/span><\/span><\/p>\n<p><strong><span class=\"TextRun SCXW104531419 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW104531419 BCX8\"><span class=\"TextRun SCXW220443974 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW220443974 BCX8\">Exercise Programming for Older Adults<\/span><\/span><\/span><\/span><\/strong><\/p>\n<p><span class=\"TextRun SCXW104531419 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW104531419 BCX8\"><span class=\"TextRun SCXW220443974 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW220443974 BCX8\"><span class=\"TextRun SCXW37715133 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW37715133 BCX8\">A<\/span><span class=\"NormalTextRun SCXW37715133 BCX8\">ll adults, regardless of age<\/span><span class=\"NormalTextRun SCXW37715133 BCX8\">,<\/span><span class=\"NormalTextRun SCXW37715133 BCX8\"> need a mix of physical activity to stay healthy. <\/span><span class=\"NormalTextRun SCXW37715133 BCX8\">The <\/span><\/span><em><a class=\"Hyperlink SCXW37715133 BCX8\" href=\"https:\/\/odphp.health.gov\/sites\/default\/files\/2019-09\/Physical_Activity_Guidelines_2nd_edition.pdf\" target=\"_blank\" rel=\"noreferrer noopener\"><span class=\"TextRun Underlined SCXW37715133 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW37715133 BCX8\" data-ccp-charstyle=\"Hyperlink\">P<\/span><span class=\"NormalTextRun SCXW37715133 BCX8\" data-ccp-charstyle=\"Hyperlink\">hysical <\/span><span class=\"NormalTextRun SCXW37715133 BCX8\" data-ccp-charstyle=\"Hyperlink\">A<\/span><span class=\"NormalTextRun SCXW37715133 BCX8\" data-ccp-charstyle=\"Hyperlink\">ctivity <\/span><span class=\"NormalTextRun SCXW37715133 BCX8\" data-ccp-charstyle=\"Hyperlink\">G<\/span><span class=\"NormalTextRun SCXW37715133 BCX8\" data-ccp-charstyle=\"Hyperlink\">uidelines<\/span><\/span><\/a><\/em><span class=\"TextRun Underlined SCXW37715133 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW37715133 BCX8\" data-ccp-charstyle=\"Hyperlink\"> for Americans<\/span><\/span><span class=\"TextRun SCXW37715133 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW37715133 BCX8\"> are clear that older adults should <\/span><span class=\"NormalTextRun SCXW37715133 BCX8\">participate<\/span><span class=\"NormalTextRun SCXW37715133 BCX8\"> in multicomponent physical activity that includes muscle-strengthening activities, aerobic <\/span><span class=\"NormalTextRun SCXW37715133 BCX8\">exercise<\/span><span class=\"NormalTextRun SCXW37715133 BCX8\"> and balance training. Engaging in activities <\/span><span class=\"NormalTextRun SCXW37715133 BCX8\">that build<\/span><span class=\"NormalTextRun SCXW37715133 BCX8\"> muscular strength <\/span><span class=\"NormalTextRun SCXW37715133 BCX8\">is recommended on at least two days per <\/span><\/span><\/span><\/span><\/span><\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/ik.imagekit.io\/02fmeo4exvw\/blogs\/2025\/PA%20Guidelines%20Figure%201-A.png\" width=\"409\" height=\"380\"\/><\/p>\n<table style=\"border-collapse: collapse; width: 100.036%;\" border=\"1\">\n<colgroup>\n<col style=\"width: 10.1982%;\"\/>\n<col style=\"width: 89.7658%;\"\/><\/colgroup>\n<p>&#13;<\/p>\n<tbody>&#13;<\/p>\n<tr>&#13;<\/p>\n<td><strong>Frequency<\/strong><\/td>\n<p>&#13;<\/p>\n<td>2\u20133 times per week, with a minimum of one day of recovery between sessions targeting the same muscle group\u00a0<\/td>\n<p>&#13;<br \/>\n<\/tr>\n<p>&#13;<\/p>\n<tr>&#13;<\/p>\n<td><strong>Intensity<\/strong><\/td>\n<p>&#13;<\/p>\n<td>&#13;<\/p>\n<p>50\u201380% 1-RM\u00a0<br \/>30\u201345% 1-RM for power training <br \/>High-intensity training can be applied at 80% of 1-RM as tolerated.\u00a0<\/p>\n<p>&#13;\n<\/td>\n<p>&#13;<br \/>\n<\/tr>\n<p>&#13;<\/p>\n<tr>&#13;<\/p>\n<td><strong>Time<\/strong><\/td>\n<p>&#13;<\/p>\n<td>1\u20133 sets of 8\u201312 repetitions (begin with 1\u20132 sets and progress to 2\u20133 sets)<\/td>\n<p>&#13;<br \/>\n<\/tr>\n<p>&#13;<\/p>\n<tr>&#13;<\/p>\n<td><strong>Type<\/strong><\/td>\n<p>&#13;<\/p>\n<td>&#13;<\/p>\n<p>6\u201310 exercises, including both multijoint and single-joint exercises<br \/>All major muscle groups (chest, back, shoulders, arms, torso, hips, legs)<br \/>Focus on function and mobility.\u00a0<\/p>\n<p>&#13;\n<\/td>\n<p>&#13;<br \/>\n<\/tr>\n<p>&#13;<br \/>\n<\/tbody>\n<p>&#13;<br \/>\n<\/table>\n<p><em>Note: <\/em>1-RM + One-repetition maximum<\/p>\n<p><strong>Sample Full-body Workout for Older Adults<\/strong><\/p>\n<p>Using the guidelines presented above, complete this workout by moving from left to right and starting back at the beginning for the desired number of sets (one to three). The seven exercises in each row constitute a full-body workout, so you can complete the same row multiple times or flow from one row to the next.<\/p>\n<p>If you are performing strength training three times per week, another good option that offers variety is to use each row as a workout and perform the desired number of sets.<\/p>\n<p>\u00a0<\/p>\n<p><strong>Final Thoughts<\/strong><\/p>\n<p><span class=\"TextRun SCXW138322502 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW138322502 BCX8\">Strength training offers tremendous benefits at any age<\/span><span class=\"NormalTextRun SCXW138322502 BCX8\"> and the rewards build up over time, so starting early <\/span><span class=\"NormalTextRun SCXW138322502 BCX8\">and being consistent will leave <\/span><span class=\"NormalTextRun SCXW138322502 BCX8\">clients<\/span><span class=\"NormalTextRun SCXW138322502 BCX8\"> much better positioned to enjoy an independent and active lifestyle later in life. That said, <\/span><span class=\"NormalTextRun SCXW138322502 BCX8\">it\u2019s<\/span><span class=\"NormalTextRun SCXW138322502 BCX8\"> never too late to start. <\/span><span class=\"NormalTextRun SCXW138322502 BCX8\">Encourage clients to b<\/span><span class=\"NormalTextRun SCXW138322502 BCX8\">egin slowly, with one set of eight to 12 repetitions of each exercise<\/span><span class=\"NormalTextRun SCXW138322502 BCX8\"> twice per week and progress from there. <\/span><span class=\"NormalTextRun SCXW138322502 BCX8\">They<\/span><span class=\"NormalTextRun SCXW138322502 BCX8\"> may be surprised how quickly <\/span><span class=\"NormalTextRun SCXW138322502 BCX8\">they<\/span><span class=\"NormalTextRun SCXW138322502 BCX8\"> start to feel stronger and more capable of performing <\/span><span class=\"NormalTextRun SCXW138322502 BCX8\">day-to-day activities<\/span><span class=\"NormalTextRun SCXW138322502 BCX8\">.<\/span><\/span><\/p>\n<table style=\"border-collapse: collapse; width: 100.036%; border-width: 1px; background-color: rgb(218, 223, 225); height: 295px;\" border=\"1\">\n<colgroup>\n<col style=\"width: 49.9459%;\"\/>\n<col style=\"width: 49.9459%;\"\/><\/colgroup>\n<p>&#13;<\/p>\n<tbody>&#13;<\/p>\n<tr style=\"height: 295px;\">&#13;<\/p>\n<td style=\"border-width: 1px; height: 295px;\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/ik.imagekit.io\/02fmeo4exvw\/blogs\/2025\/CTA%20Images\/Science%20of%20Programming%20for%20Older%20Adults.png\" width=\"291\" height=\"291\"\/><\/td>\n<p>&#13;<\/p>\n<td style=\"border-width: 1px; height: 295px;\"><span style=\"font-size: 13pt;\"><em><span class=\"TextRun SCXW35508820 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW35508820 BCX8\">If <\/span><span class=\"NormalTextRun SCXW35508820 BCX8\">you\u2019re<\/span><span class=\"NormalTextRun SCXW35508820 BCX8\"> interested in exploring the importance of health and exercise <\/span><span class=\"NormalTextRun SCXW35508820 BCX8\">and creating <\/span><span class=\"NormalTextRun SCXW35508820 BCX8\">appropriate programming<\/span> <span class=\"NormalTextRun SCXW35508820 BCX8\">for the aging population<\/span><span class=\"NormalTextRun SCXW35508820 BCX8\">, check out <\/span><\/span><a class=\"Hyperlink SCXW35508820 BCX8\" href=\"https:\/\/www.acefitness.org\/continuing-education\/course\/4a5x6xw3z\/the-science-of-programming-for-older-adults\/\" target=\"_blank\" rel=\"noopener\"><span class=\"TextRun Underlined SCXW35508820 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW35508820 BCX8\" data-ccp-charstyle=\"Hyperlink\">The Science of Programming for Older Adults<\/span><\/span><\/a><span class=\"TextRun SCXW35508820 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW35508820 BCX8\"> (worth 0.1 ACE CECs)<\/span><span class=\"NormalTextRun SCXW35508820 BCX8\">. In this course, <\/span><span class=\"NormalTextRun SCXW35508820 BCX8\">you\u2019ll<\/span><span class=\"NormalTextRun SCXW35508820 BCX8\"> learn <\/span><span class=\"NormalTextRun SCXW35508820 BCX8\">how to recognize cardiovascular and <\/span><span class=\"NormalTextRun SCXW35508820 BCX8\">strength-related changes associated with aging and <\/span><span class=\"NormalTextRun SCXW35508820 BCX8\">gain a new perspective on the unique needs of the older adult population.<\/span><\/span><span class=\"EOP SCXW35508820 BCX8\" data-ccp-props=\"{}\">\u00a0<\/span><\/em><\/span><\/td>\n<p>&#13;<br \/>\n<\/tr>\n<p>&#13;<br \/>\n<\/tbody>\n<p>&#13;<br \/>\n<\/table>\n<p>\u00a0<\/p>\n<\/p><\/div>\n<p><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><a href=\"https:\/\/www.acefitness.org\/resources\/pros\/expert-articles\/8882\/strength-training-for-longevity\/?DCMP=RSSace-insights-blog\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u00a0 &#13; &#13; &#13; &#13; Key Takeaways &#13; The importance of strength training for seniors in terms of expanding longevity, healthspan and strengthspan cannot be overstated. In addition to covering the connections between sarcopenia and overall wellness and explaining exactly why muscle mass declines with age, this blog provides practical exercise programming guidelines, along with &hellip;<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-14150","post","type-post","status-publish","format-standard","hentry","category-fitness"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/14150","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=14150"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/14150\/revisions"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=14150"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=14150"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=14150"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}