Delivering Fitness for Adults Aged 50+: Tailored Strength and Conditioning Programs

 

As our global population ages, our need for specialised fitness programmes for older adults also grows.

The challenge comes in how we create and deliver programmes to suit our older audiences’ needs.

Many fitness routines fail to address the unique requirements of adults over 50, leaving a significant gap in effective coaching delivery and programming.

In this post, we’ll explore why tailored strength and conditioning programs are crucial and how they can help older adults regain strength, fitness, confidence, and balance.

Unique Needs of Adults Aged 50+

Older adults often face unique challenges, including a low or non-existent training age, low self-confidence, and physical limitations such as reduced strength, balance, and cardiovascular health.

These factors necessitate a specialised approach to fitness programming.

 

Importance of Coaching Style:

If we’re going to truly acknowledge these needs, it isn’t going to start with the exercises we programme.

Creating a supportive and encouraging environment is crucial for older adults.

The way we coach, communicate, and deliver the programme we’re putting together is as, if not more important than the exercises we have our clients perform.

We’re not training athletes to compete at the Masters games.

We’re helping older clients avoid the embarrassment of being stuck on the toilet or needing a hand to get up off the couch.

We’re helping older clients move away from health conditions like type 2 diabetes, high blood pressure and cardiovascular disease.

That means our focus should be on building strong, caring relationships as much as it should be developing balance, conditioning and strength.

Personalised coaching can boost confidence and ensure safety, while an educational component helps participants understand the benefits of each exercise and proper form.

 

Tips for building strong relationships:

– keep your group size small. 8-10 people max ensures high-level coaching. This age group will be as demanding on your coaching skills as any other audience you cater for.

– first names for the win. It may sound simple, but remembering your client’s name goes a long way to building trust.

– k.i.s.s. Keep it simple stupid is the easiest way to build a strong, long-term relationship. Your client wants to know they can trust you, and that you won’t make them look silly. Keep your class structure, training programme and coaching simple and both you and your clients will see the benefits

 

Designing an Effective Program:

A successful strength and conditioning program for older adults should include a simple framework of exercises.

Our main goals are balance, cardiovascular health and strength.

To achieve these, our movement selections are key.

The main movements to build a program around:

 

Balance

Research indicates that balance training significantly reduces the risk of falls, a leading cause of injury among older adults.

A study published in the Journal of Aging and Physical Activity found that balance exercises improved stability and reduced fall rates in older populations.

Examples of balance training exercises:

• Single-leg stands: Improves proprioception and ankle stability.
• Heel-to-toe walk: Enhances coordination and balance.
• Standing march: helps to improve hip and core strength as well as overall balance

 

Cardiovascular Health

Cardiovascular exercises have been shown to lower blood pressure, improve heart health, and enhance endurance in older adults.

The American Heart Association recommends at least 150 minutes of moderate-intensity aerobic activity per week for older adults to maintain heart health.

Examples of cardiovascular health training exercises:

• Stationary Bike: Enhances cardiovascular endurance, strengthens the legs, and is gentle on the knees and hips.
• Rowing Machine: Engages multiple muscle groups, improves cardiovascular fitness, and is low-impact on the joints.
• Weighted Carries: Effectively enhance cardiovascular health while also building strength and stability.

Strength Training

Strength training increases muscle mass, improves bone density, and enhances metabolic health, all crucial for older adults. According to a study in the Journal of Strength and Conditioning Research, resistance training effectively combats age-related muscle loss (sarcopenia)​​.

Box Squat: Combines the benefits of a traditional squat with the added stability of a box

Kettlebell Plate Deadlift: Targets the posterior chain muscles, including the glutes, hamstrings, and lower back. Provides a manageable starting point for beginners.

Dumbbell Floor Press: A great alternative to the traditional bench press, especially for beginners or those with limited shoulder mobility

Gradual progression and adaptation are key, ensuring exercises are tailored to individual fitness levels.

 

Novelty is often discussed in programming.

Keeping things variable, not letting the client get bored, changing things up, muscle confusion and so on are all statements that get thrown around when discussing programming.

For our purposes, short to medium term repetition is king.

Our audience is looking to learn, build confidence and survive an environment they thought they may never belong in.

As a result, their energies are better spent repeating simple movements over a 4-6 week cycle than they are learning new stuff every session.

 

Example 6-week program

6-Week Training Program Template for Beginners Over 50

Overview:

– Sessions per Week: 2

– Duration: 6 weeks

– Components: Warm-up, Balance Focus, Main Strength Exercise, Cardiovascular Circuit

 

Weekly Schedule

 

Weeks 1-3: Simple Versions

Session 1:

Warm-Up: 10 minutes

5 minutes of light cardio (e.g., walking or stationary cycling)

5 minutes of dynamic stretches (e.g., leg swings, arm circles)

 

Balance Focus: 10 minutes

Single-leg Stands (10-15 seconds each leg, 2 sets)

 

Main Strength Exercise: 15 minutes

Goblet Box Squat – 8 to 12 reps, 2-3 sets, :90-2:00 rest between sets.

 

Cardiovascular Circuit: 20 minutes.

Complete one full round then rest.

A – Single Arm Farmer’s Walk (20 meters)

B – Standing Marches (30 seconds)

C – Seated Band Rows (10-12 reps)

Rest – :90 to 2:00 between rounds.

This workout can be performed as you go, I go, partner workout.

 

Cool Down: 5 minutes

Gentle stretching focusing on major muscle groups

Block walk

 

Session 2:

Warm-Up: 10 minutes

5 minutes of light cardio

5 minutes of dynamic stretches

 

Balance Focus: 10 minutes

Heel-to-Toe Walk (20 steps, 2 sets)

 

Main Strength Exercise: 15 minutes

Kettlebell Plate Deadlift – 8 to 12 reps, 2-3 sets, :90-2:00 rest between sets.

 

Circuit: 20 minutes*

A – Suitcase Carry (20 meters)

B – Standing Front Rack Hold (30 seconds)

C – Single Arm Seated DB Press (5-6/side reps)

*Rest as needed between rounds

 

Cool Down: 5 minutes

Gentle stretching

Parasympathetic breathing practice

 

Weeks 4-6: Progression

Session 1:

Warm-Up: 10 minutes

5 minutes of light cardio

5 minutes of dynamic stretches

 

Balance Focus: 10 minutes

Single-leg Stands (15-20 seconds each leg, 3 sets)

 

Main Strength Exercise: 15 minutes

Goblet Box Squat  – 12 to 15 reps, 3 sets. Rest :90-2:00 between rounds.

 

Cardiovascular Circuit: 20 minutes

Farmer’s Walk (30 meters)

Standing Marches (45 seconds)

Seated Band Rows (12-15 reps)

Rest :90-2:00 between rounds.

 

Cool Down: 5 minutes

Gentle stretching

Block Walk

 

Session 2:

Warm-Up: 10 minutes

5 minutes of light cardio

5 minutes of dynamic stretches

 

Balance Focus: 10 minutes

Heel-to-Toe Walk (30 steps, 3 sets)

 

Main Strength Exercise: 15 minutes

Kettlebell Plate Deadlift – 12 to 15 reps, 3 sets. Rest :90-2:00 between rounds.

 

Cardiovascular Circuit: 20 minutes*

Suitcase Carry (30 meters)

Standing Front Rack Hold (45 seconds)

Seated Shoulder Press (12-15 reps)

*Rest as needed after each round

 

Cool Down: 5 minutes

Gentle stretching

Parasympathetic breathing practice

 

Key Points:

Warm-Up: Always start with a 10-minute warm-up to prepare the body for exercise.

Balance Focus: Perform balance exercises to improve stability and coordination.

Main Strength Exercise: Focus on one major strength exercise each session to build muscle and strength.

Cardiovascular Circuit: End with a circuit that promotes cardiovascular health and maintains Zone 2 fitness (light to moderate intensity where you can talk but not sing).

Cool Down: Finish each session with a 5-minute cooldown of gentle stretching focusing on major muscle groups.

 

Tips for Success

Consistency: Stick to the schedule and aim to complete each session.

Progress Gradually: Increase the duration and intensity of exercises over the six weeks.

Listen to Your Body: Modify exercises as needed based on individual fitness levels and any physical limitations.

Stay Hydrated: Drink plenty of water before, during, and after exercise.

Celebrate Progress: Recognise and celebrate improvements in strength, balance, and cardiovascular fitness.