Strength and Conditioning for Older Adults

1️⃣ Incorporate some power training. This involves slightly lower loads and faster concentric muscle actions.

Be mindful to avoid spikes in blood pressure (I don’t typically advise breath holding in most cases)

2️⃣ Loading around 50-70% 1RM seems to be most effective

I would tend toward the lower end for some power work then toward the higher end for some strength work

3️⃣ Volume

Around 2-3 sets of 6-8 reps seems to be most effective

4️⃣ Time under tension

For strength repetitions, consider using 4-6 seconds of tension per rep with around 2 seconds rest between reps. (Ex: 3-0-3-2 tempo)

📑 If you want to give it a read, the article title is “Dose-response relationships of resistance training in healthy old adults: A systematic review and meta analysis”

Print this out and give it to a boomer.

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