Elderly trainees fatigue faster than younger trainees when performing explosive reps but not when performing moderate or slow reps.
No, total daily protein requirements do not increase with age.
Most studies do not find significant differences in recovery indicators after training between these age groups, especially when matched for training status.
Being overweight, having systemic inflammation, having low anabolic hormone levels, and being deconditioned.
Myelin insulates nerve cell axons to increase the speed of neural signal conduction.
By ensuring that the leucine threshold is overcome with each meal.
After 65 years of age.
Because research suggests that elderly trainees may have more to gain from higher set volumes than younger trainees.
Elderly trainees can set up their macronutrient profiles mostly the same way as younger trainees, with the notable exception of lower meal frequencies with at least 0.4 g/kg protein per meal, preferably over 40 g protein, to counteract anabolic resistance.
Between 20 and 60 years old, metabolic rate is unaffected by age if adjusted for fat-free mass. After age 60, metabolism slows down but the decline doesn't exceed 20%.
Yes, older adults can still lose fat effectively, but they need to eat a bit less to achieve the same fat loss due to a slower metabolism.
A minimum of 0.4 g/kg protein with each meal and never less than 40 g for men.
Because of impaired recovery capacity.
0.48 lower.
No, but there should be extra emphasis on prehabilitation.
It automatically adjusts to a slower tempo, which helps in reducing fatigue.
Aging makes the nervous system less capable of directing muscles how to move, similar to an old computer that’s no longer as fast or reliable, leading to decreased motor efficiency and making elderly people less explosive.
One important reason for the loss of connective tissue strength with age is the loss of growth hormone production, which is required to maintain high rates of protein synthesis in connective tissue.
Key considerations include focusing on lower intensity, higher volume, and exercises that improve balance and functional strength.
Elderly trainees can benefit from high-frequency training as it is an effective way to increase training volume while mitigating fatigue per session. However, it is important to keep the total weekly training volume reasonable for the individual's training level.
Exercise is considered a panacea for maintaining a long and muscular life.
By staying lean and healthy, continuing strength training, and with special nutritional program design.
Training frequency does not influence muscle growth independently of training volume in elderly trainees.
The body compensates by 'sprouting', which involves connecting the remaining motor axons together to form larger motor units.
Inactivity and aging, though carb tolerance and inflammation also seem to operate via similar mechanisms.
The typical 70-year-old is likely to have poorer recovery capacity not because they are older, but because they are very deconditioned and in worse shape.
Coaches might take it easy due to the daunting nature of working with individuals with serious pathologies and the likely low level of conditioning of these individuals.
Yes, strength training is a very safe form of exercise for children, just like it is for adults.
Neither age nor gender affects muscle volume response to whole-body strength training.
'Sprouting' can reduce force production losses by up to 50%.
2-4 meals a day.
The primary focus is to address the unique physiological changes and health conditions associated with aging.
Elderly individuals require a higher leucine dose and thus more protein, showing a dose-response increase in protein synthesis up to 45 grams of protein, whereas young individuals experience little further increase beyond 20 grams of high-quality protein.
Weaker connective tissue makes older trainees considerably more prone to injury.
Elderly trainees become more type I fiber dominant and less capable of producing high force and power outputs while being at greater risk for connective tissue injury, so higher rep work often provides a better cost-benefit.
The 2020 meta-analysis by Straight et al. found that higher training intensities are associated with less muscle growth in elderly trainees.
The American Heart Center recommends strength training for most individuals with or without cardiovascular disease.
Inactivity and loss of fat-free mass, notably muscle mass, primarily slow down metabolic rate as we age.
Elderly people have weaker and stiffer connective tissues due to a lower rate of protein turnover, which makes their joints and tendons weaker.
Due to the sharp decrease in estrogen levels during menopause.
Weaker connective tissues increase the risk of injuries, making it important to include exercises that strengthen tendons and ligaments.
Elderly trainees have a positive dose-response to training volume with no evidence of detrimental effects at higher volumes.
No, most chronic health conditions do not require special programming for exercise.
Strength training improved overall cognitive, academic, and on-task behaviors in school-aged youth.
Sarcopenia typically begins in the 30s.
Guidelines for youth strength training include focusing on proper technique, using age-appropriate exercises, and ensuring supervision by qualified professionals.
They fatigue faster compared to when they perform moderate or slow reps.
Anabolic resistance refers to a reduced rate of anabolism (protein synthesis) after meals and strength training.
Because they may require a needlessly high total daily protein consumption.
The leucine threshold increases.
A meal’s leucine dose didn’t significantly predict muscle protein synthesis in younger lifters, but it did in older (57+ years old) lifters.
High training intensities pose significantly greater injury risk than lower training intensities.
It’s worth erring on the side of prescribing higher rep targets to avoid overuse injuries and accommodate their type I fiber dominance.
Muscle biopsies suggest that muscle tissue does not suffer from age per se.
No, prepubertal children cannot build as much muscle mass as adults, but they can achieve significant body recomposition and improve their athletic performance.
Purely online coaching is not advisable for minors because in-person supervision is strongly recommended to ensure appropriate exercise technique and controlled movements.
Olympic weightlifters typically peak at age 26.
A lower average training intensity with more reps per set.
Motor performance declines due to factors like reduced muscle mass, slower nerve conduction, and decreased coordination.
Aging typically reduces metabolic rate, making it harder to lose fat and maintain a healthy weight.
Proper intensity and volume are crucial to avoid overtraining and injuries while still providing enough stimulus for muscle maintenance and growth.
Strength training is one of the most effective treatments for type II diabetes.
They concluded that aging does not affect the muscle mass response to either strength training or detraining.
Top bodybuilders, as judged by the Mr. Olympia competition, were all in their prime until at least their 30s.
A slower, more controlled repetition tempo.
Spinal motor neuron cells can die (apoptosis) along with a reduction in the amount and diameter of myelin.
Prescribing fewer, larger meals to induce clear anabolic signals.
Strength starts decreasing rapidly, 2-5 times faster than muscle mass, because there is only so much function that sprouting can save.
Anabolic resistance reduces the body's ability to build muscle, making it crucial to tailor nutrition to enhance muscle protein synthesis.
Set training volume.
They experience greater increases in protein synthesis and anabolic signaling than younger trainees.
For energy intake, elderly trainees should err on the lower side. After age ~65, it is advised to decrease estimated resting energy intake by 1% for each year up to a maximum of a 20% decrease.
The 2020 meta-analysis by Straight et al. concluded that muscle growth from strength training diminishes after age 60, but age only explains about 10% of the variance in muscle growth.
The review concluded that injury rates among youth participants were low and less concerning in well-designed, progressed, supervised, and technique-oriented resistance training programs.
Have the client cleared for exercise by a medical professional and have them sign a legal disclaimer.
Physiologically speaking, youths may handle higher training volumes than adults as they suffer less muscle damage and neuromuscular fatigue from a given workout.
Training volume should be adjusted to match the individual's recovery capacity and overall fitness level, often requiring lower volume compared to younger individuals.
High-intensity training may not be worth it for elderly trainees due to the preferential loss of type II fibers and motor units, which makes them more slow-twitch dominant.
Decrease the Recovery Factor by 0.12 for every decade of life starting at age 50.
The primary causes of sarcopenia include a sedentary lifestyle and malnutrition.
They found no significant loss of lean body mass or strength from 40 to 81 years of age in people that kept exercising.
1. Strongly emphasize appropriate exercise technique and controlled movements. In-person supervision is strongly recommended. 2. Don’t go below 5 reps per set or above 85% of 1RM. 3. Don’t perform strength training more than every other day or 4x per week. 4. Err on the side of minimally effective training volumes.
Training intensity is important to ensure that the exercises are challenging enough to stimulate muscle growth and strength gains.
Conditions like osteoporosis, arthritis, and cardiovascular diseases should be considered to ensure safety and effectiveness.
Yes, elderly trainees can generally spend most of their training time at lower intensities if strength is not a primary goal.
It's never too late to start lifting. While competing with the best of the best in the world may not be realistic after age 40, you can always stay lean and likely retain the majority of your muscle mass all the way into your 80s.
Ensure the individual is cleared for exercise by a medical professional.
Strength training should not be performed more than every other day or 4 times per week.
Important factors include focusing on safety, using appropriate resistance levels, and incorporating exercises that improve balance and functional strength.
Connective tissue strength is important to reduce the risk of injuries and maintain joint stability and overall mobility.
Muscle mass begins to decline steadily starting at age 20.
They found that elderly men and women gained just as much muscle as men and women in their 20s during 6 months of strength training.
Sarcopenia is the loss of muscle mass and strength that occurs with aging.
Aging can lead to decreased motor performance, including slower reaction times and reduced coordination.
No, there is no relation between age and the rate of muscle growth or isometric strength development.
Maximum voluntary muscle activation decreases with age due to lower motor neuron firing rates and greater antagonist co-activation.
Some loading over 70% of 1RM is recommended to strengthen connective tissues.
Exercise benefits almost all common health conditions and is considered the closest thing to a panacea.
Aging can make fat loss more challenging due to a slower metabolic rate and changes in hormone levels.
Preferential type II fiber loss refers to the greater loss of fast-twitch muscle fibers compared to slow-twitch fibers as people age.
The recommended training frequency for the elderly typically includes 2-3 strength training sessions per week, allowing for adequate recovery.
Elderly individuals may gain more from high-rep sets and less from low-rep sets due to becoming more slow-twitch dominant.
Anabolic resistance is the reduced ability of older adults to build muscle in response to protein intake and resistance exercise.
Powerlifters typically reach their prime at age 35.
Repetition tempo can affect muscle activation and control, making it an important factor in ensuring effective and safe strength training.
Type II muscle fibers atrophy and eventually completely denervate with age, leading to a decrease in type II fiber counts by 25-60%.
Neuromuscular junctions become unstable with age, leading to impaired signal transfer from the motor cortex to muscles.
Because age is not the primary determinant of sarcopenia; disuse is.
Strength training reduces the side effects of cancer and its common treatments.
Key considerations include ensuring adequate protein intake, managing caloric needs, and addressing any specific health conditions.
With age, the nervous system’s motor performance decreases, resulting in impaired and more variable motor unit action potential discharge rates and slower muscle fibers.
Perform most training in the 20-30RM range.
